{"id":39410,"date":"2026-07-16T18:00:00","date_gmt":"2026-07-16T16:00:00","guid":{"rendered":"https:\/\/www.mgc.es\/?p=39410"},"modified":"2026-06-29T12:19:15","modified_gmt":"2026-06-29T10:19:15","slug":"les-5-hormones-clau-que-sactiven-en-fer-esport","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/les-5-hormones-clau-que-sactiven-en-fer-esport\/","title":{"rendered":"Les 5 hormones clau que s\u2019activen en fer esport"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_84 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\" style=\"cursor:inherit\">\u00cdndex de continguts<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.mgc.es\/ca\/blog\/les-5-hormones-clau-que-sactiven-en-fer-esport\/#Lexercici_i_les_hormones\" >L\u2019exercici i les hormones<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.mgc.es\/ca\/blog\/les-5-hormones-clau-que-sactiven-en-fer-esport\/#Les_principals_hormones\" >Les principals hormones<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.mgc.es\/ca\/blog\/les-5-hormones-clau-que-sactiven-en-fer-esport\/#Efectes_de_lexercici_sobre_les_hormones\" >Efectes de l\u2019exercici sobre les hormones<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.mgc.es\/ca\/blog\/les-5-hormones-clau-que-sactiven-en-fer-esport\/#Quan_lexercici_es_contraproduent\" >Quan l\u2019exercici \u00e9s contraproduent<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.mgc.es\/ca\/blog\/les-5-hormones-clau-que-sactiven-en-fer-esport\/#En_resum\" >En resum<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.mgc.es\/ca\/blog\/les-5-hormones-clau-que-sactiven-en-fer-esport\/#Alguns_consells_practics\" >Alguns consells pr\u00e0ctics<\/a><\/li><\/ul><\/nav><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Lexercici_i_les_hormones\"><\/span>L\u2019exercici i les hormones<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">L\u2019exercici f\u00edsic influeix directament en hormones clau com la hormona del creixement, la testosterona, la insulina, el cortisol i les endorfines. En conjunt, afecten el metabolisme, l\u2019estat d\u2019\u00e0nim, els nivells d\u2019energia i la capacitat de recuperaci\u00f3 del cos.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"495\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2026\/05\/hormones_esport-880x495.jpg\" alt=\"Hormones que s\u2019activen amb l\u2019exercici f\u00edsic\" class=\"wp-image-39404\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2026\/05\/hormones_esport-880x495.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2026\/05\/hormones_esport-440x248.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2026\/05\/hormones_esport-768x432.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2026\/05\/hormones_esport.jpg 1000w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">S\u00f3n diverses les gl\u00e0ndules del cos responsables de produir hormones, que formen part del que anomenem el <strong>sistema endocr\u00ed<\/strong>. Les hormones viatgen pel torrent sanguini i indiquen a les c\u00e8l\u00b7lules qu\u00e8 han de fer i quan. Influeixen especialment en el creixement, la reproducci\u00f3, el metabolisme, l\u2019estat d\u2019\u00e0nim, el son i el sistema immunitari.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Quan tot funciona correctament, el cos actua com una <a href=\"https:\/\/www.mgc.es\/ca\/blog\/salut-emocional\/\">m\u00e0quina perfecta<\/a>. Per\u00f2 si aquest equilibri es trenca, poden apar\u00e8ixer problemes com canvis d\u2019humor, fatiga, variacions de pes o una sensaci\u00f3 general de malestar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L\u2019exercici regula activament l\u2019alliberament hormonal i, alhora, les hormones milloren la resposta del cos al moviment.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A m\u00e9s, l\u2019activitat f\u00edsica influeix en la sensibilitat del cos als efectes de les hormones.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Des de l\u2019entrenament de for\u00e7a fins al ioga, qualsevol forma d\u2019exercici pot contribuir a una millor salut hormonal i, en global, a una millor salut general.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Les_principals_hormones\"><\/span>Les principals hormones<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">La hormona del creixement (GH)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c9s coneguda com la \u201cfont de la joventut\u201d perqu\u00e8 \u00e9s clau en la recuperaci\u00f3 dels teixits, el creixement, la densitat \u00f2ssia i el metabolisme dels greixos. La produeix la gl\u00e0ndula pitu\u00eft\u00e0ria i estimula la secreci\u00f3 del Factor de Creixement Similar a la Insulina (IGF-1), que allibera el fetge. Juntes afavoreixen la s\u00edntesi de prote\u00efnes musculars, la regeneraci\u00f3 cel\u00b7lular i la salut metab\u00f2lica.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L\u2019entrenament d\u2019alta intensitat (HIIT) i l\u2019entrenament de for\u00e7a estimulen la pitu\u00eft\u00e0ria perqu\u00e8 alliberi <a href=\"https:\/\/www.mgc.es\/ca\/blog\/hormona-del-creixement\/\">hormona del creixement<\/a>, fet que incrementa la producci\u00f3 d\u2019IGF-1.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aquest proc\u00e9s forma part de l\u2019adaptaci\u00f3 natural del cos a l\u2019exercici i millora la recuperaci\u00f3 i l\u2019adaptaci\u00f3 a l\u2019entrenament.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">La testosterona<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c9s la principal hormona sexual masculina, tot i que tamb\u00e9 \u00e9s present en les dones en quantitats menors. \u00c9s essencial per al creixement muscular, la densitat \u00f2ssia, la producci\u00f3 de gl\u00f2buls vermells, l\u2019estat d\u2019\u00e0nim i la libido.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L\u2019entrenament de resist\u00e8ncia, especialment aquell que activa grans grups musculars, estimula la producci\u00f3 de <a href=\"https:\/\/www.mgc.es\/ca\/blog\/testosterona\/\">testosterona<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">La insulina<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c9s una hormona produ\u00efda pel p\u00e0ncrees que regula els nivells de glucosa a la sang i permet que les c\u00e8l\u00b7lules la utilitzin com a font d\u2019energia.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Quan el p\u00e0ncrees no produeix prou insulina, la glucosa s\u2019acumula a la sang, provocant hipergluc\u00e8mia i augmentant el risc de <a href=\"https:\/\/www.mgc.es\/ca\/blog\/diabetis\/\">diabetis tipus 2<\/a> i d\u2019altres trastorns metab\u00f2lics i cardiovasculars.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L\u2019exercici regular millora notablement la sensibilitat a la insulina.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">El cortisol<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c9s conegut com la <a href=\"https:\/\/www.mgc.es\/ca\/blog\/estres-i-cortisol-alt\/\">hormona de l\u2019estr\u00e8s<\/a>. \u00c9s fonamental per a l\u2019energia, la concentraci\u00f3 i la resposta davant una amena\u00e7a, sempre que s\u2019alliberi de manera puntual.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Quan es mant\u00e9 elevat de forma cr\u00f2nica, pot afectar negativament el son, el metabolisme i el benestar general.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L\u2019exercici intens eleva el cortisol de manera puntual, mentre que l\u2019exercici moderat i regular ajuda a estabilitzar-lo a llarg termini.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Les endorfines<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">S\u00f3n responsables de la coneguda \u201ceuf\u00f2ria del corredor\u201d, una <a href=\"https:\/\/www.mgc.es\/ca\/blog\/sentir-se-be-amb-un-mateix\/\">sensaci\u00f3 plaent<\/a> que apareix despr\u00e9s d\u2019un exercici intens.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Actuen com a neurotransmissors que redueixen la percepci\u00f3 del dolor i generen una sensaci\u00f3 de benestar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Qualsevol forma d\u2019exercici pot estimular-ne l\u2019alliberament, millorant l\u2019estat d\u2019\u00e0nim i reduint l\u2019estr\u00e8s.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Efectes_de_lexercici_sobre_les_hormones\"><\/span>Efectes de l\u2019exercici sobre les hormones<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">L\u2019Organitzaci\u00f3 Mundial de la Salut (<a href=\"https:\/\/www.who.int\/es\/publications\/i\/item\/9789240014886\">OMS<\/a>) recomana que els adults facin entre 150 i 300 minuts setmanals d\u2019exercici moderat, o entre 75 i 150 minuts d\u2019exercici vigor\u00f3s, o una combinaci\u00f3 de tots dos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Els diferents tipus d\u2019exercici influeixen en les hormones de la manera seg\u00fcent:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Entrenament de for\u00e7a<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Influeix especialment en la hormona del creixement i la testosterona. Per optimitzar-ne els efectes:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prioritza exercicis compostos que activin grans grups musculars, com les esquat o el pes mort.<\/li>\n\n\n\n<li>Aplica una sobrec\u00e0rrega progressiva augmentant el pes o el nombre de repeticions.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">C\u00e0rdio<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">L\u2019exercici cardiovascular o <a href=\"https:\/\/www.mayoclinic.org\/es\/healthy-lifestyle\/fitness\/in-depth\/aerobic-exercise\/art-20045541\">aer\u00f2bic<\/a> millora la salut del cor, la sensibilitat a la insulina i la gesti\u00f3 de l\u2019estr\u00e8s.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00f3rrer, nedar o caminar a bon ritme s\u00f3n exemples d\u2019exercici aer\u00f2bic.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">HIIT<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">L\u2019<a href=\"https:\/\/g-se.com\/es\/entrenamiento-de-intervalos-de-alta-intensidad-hiit-en-corredores-consideraciones-generales-1499-sa-a57cfb2721f1e3\">entrenament d\u2019intervals d\u2019alta intensitat<\/a> millora la sensibilitat a la insulina, per\u00f2 requereix una bona recuperaci\u00f3 per evitar un exc\u00e9s de cortisol.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Ioga i pilates<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pr\u00e0ctiques com el <a href=\"https:\/\/www.mgc.es\/ca\/blog\/pilates-ioga-tai-txi-i-altres-terapies\/\">ioga i el pilates<\/a> activen el sistema nervi\u00f3s parasimp\u00e0tic, millorant el son, la digesti\u00f3 i el benestar general.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Quan_lexercici_es_contraproduent\"><\/span>Quan l\u2019exercici \u00e9s contraproduent<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">El sobreentrenament i la manca de recuperaci\u00f3 poden alterar l\u2019equilibri hormonal, afectar el son i disminuir les hormones sexuals.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Una ingesta cal\u00f2rica insuficient mantinguda en el temps tamb\u00e9 pot alterar la testosterona i les hormones tiro\u00efdals.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"En_resum\"><\/span>En resum<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>L\u2019exercici regula hormones clau<\/strong> que influeixen en l\u2019energia, l\u2019estat d\u2019\u00e0nim i la recuperaci\u00f3.<\/li>\n\n\n\n<li><strong>Cada tipus d\u2019exercici<\/strong> afecta de manera diferent el sistema hormonal.<\/li>\n\n\n\n<li><strong>L\u2019exc\u00e9s d\u2019exercici sense recuperaci\u00f3<\/strong> pot provocar desequilibris hormonals.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Alguns_consells_practics\"><\/span>Alguns consells pr\u00e0ctics<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Escolta el teu cos<\/strong> i adapta descans, alimentaci\u00f3 i entrenament.<\/li>\n\n\n\n<li><strong>Dona prioritat al son<\/strong>, clau per a la hormona del creixement.<\/li>\n\n\n\n<li><strong>Cuida l\u2019alimentaci\u00f3<\/strong> amb una <a href=\"https:\/\/www.mgc.es\/ca\/blog\/calcular-el-pes-saludable\/\">dieta equilibrada<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-cyan-bluish-gray-color has-alpha-channel-opacity has-cyan-bluish-gray-background-color has-background\"\/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Bibliografia:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.elsevier.es\/es-revista-clinica-e-investigacion-arteriosclerosis-15-articulo-revision-analisis-del-ejercicio-fisico-S0214916817300670\">Elsevier: hormones i exercici<\/a><br><a href=\"https:\/\/www.elsevier.es\/es-revista-clinica-e-investigacion-arteriosclerosis-15-articulo-revision-analisis-del-ejercicio-fisico-S0214916817300670\">Universitat Polit\u00e8cnica de Madrid: Exercici, alimentaci\u00f3 i hormones<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>L\u2019exercici i les hormones L\u2019exercici f\u00edsic influeix directament en hormones clau com la hormona del creixement, la testosterona, la insulina, el cortisol i les endorfines. En conjunt, afecten el metabolisme, l\u2019estat d\u2019\u00e0nim, els nivells d\u2019energia i la capacitat de recuperaci\u00f3 del cos. S\u00f3n diverses les gl\u00e0ndules del cos responsables de produir hormones, que formen part [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":40345,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[659,15],"tags":[],"class_list":["post-39410","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-benestar","category-salut"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2026\/06\/hormones_esport.webp","author_info":{"display_name":"Revista Inter\u00e8s Mutu","author_link":"https:\/\/www.mgc.es\/ca\/blog\/author\/interesmutu\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Les 5 hormones clau que s\u2019activen en fer esport - MGC M\u00fatua<\/title>\n<meta name=\"description\" content=\"Descobreix com l\u2019exercici f\u00edsic regula les principals hormones del cos i millora l\u2019energia, l\u2019estat d\u2019\u00e0nim, el metabolisme i la salut hormonal.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.mgc.es\/blog\/las-5-hormonas-clave-que-se-activan-al-hacer-deporte\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Les 5 hormones clau que s\u2019activen en fer esport - 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