{"id":10122,"date":"2024-05-07T00:00:06","date_gmt":"2024-05-07T00:00:06","guid":{"rendered":"https:\/\/fitolympia.com\/?p=10122"},"modified":"2024-05-07T18:11:06","modified_gmt":"2024-05-07T18:11:06","slug":"muscle-gain-diet-do-you-know-the-best-foods-for-muscle-growth","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/es\/muscle-gain-diet-do-you-know-the-best-foods-for-muscle-growth\/","title":{"rendered":"DIETA DE GANANCIA MUSCULAR: \u00bfCONOCES LOS MEJORES ALIMENTOS PARA EL CRECIMIENTO MUSCULAR?"},"content":{"rendered":"<\/p>\n<!-- \/wp:post-content -->\n\n<!-- wp:paragraph -->\n<p>Una nutrici\u00f3n adecuada es esencial para mantenerse saludable y en forma. Si quieres hacer entrenamientos desafiantes, necesitas llenar tus reservas de energ\u00eda con los alimentos adecuados , para obtener los m\u00e1ximos resultados. Estos 9 alimentos le ayudan a construir fuerza y debe ser una parte regular de su dieta de construcci\u00f3n muscular.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Los 9 mejores alimentos para una dieta de ganancia muscular<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>1.&nbsp;<\/strong><strong>LENTEJAS<\/strong><\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:image {\"id\":373597,\"linkDestination\":\"custom\"} -->\n<figure class=\"wp-block-image\"><a href=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn321\/wp-content\/uploads\/2017\/10\/muscle-building-food-3.jpg\"><img decoding=\"async\" src=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn321\/wp-content\/uploads\/2017\/10\/muscle-building-food-3.jpg\" alt=\"Eine Sch\u00fcssel und ein L\u00f6ffel voll mit getrockneten Linsen\" class=\"wp-image-373597\"\/><\/a><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Las legumbres son potencias de prote\u00ednas y fibras. Las lentejas, por ejemplo, son especialmente altas en prote\u00ednas. 100 g de este bien seco proporciona alrededor de 25 g de prote\u00edna. Su contenido de fibra tampoco es nada para estornudar. S\u00f3lo 100 g cubre la mitad de su requisito diario (30 g).<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>2. HUEVOS<\/strong><\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:image {\"id\":373598,\"linkDestination\":\"custom\"} -->\n<figure class=\"wp-block-image\"><a href=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn321\/wp-content\/uploads\/2017\/10\/muscle-building-food-6.jpg\"><img decoding=\"async\" src=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn321\/wp-content\/uploads\/2017\/10\/muscle-building-food-6.jpg\" alt=\"\" class=\"wp-image-373598\"\/><\/a><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Los huevos son el alimento perfecto para una dieta de ganancia muscular. Un huevo de pollo proporciona aproximadamente 7 g de prote\u00edna. Adem\u00e1s, su valor biol\u00f3gico es de casi 100. \u00bfQu\u00e9 significa eso? Cuanto mayor sea el valor biol\u00f3gico, m\u00e1s similar es la prote\u00edna en los alimentos a la propia prote\u00edna del cuerpo, lo que hace que sea m\u00e1s f\u00e1cil para el cuerpo transformarla en masa muscular. Dos huevos duros, por ejemplo, son un aperitivo ideal despu\u00e9s del entrenamiento.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>3. ACEITE DE LINAZA<\/strong><\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:image {\"id\":373599,\"linkDestination\":\"custom\"} -->\n<figure class=\"wp-block-image\"><a href=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn321\/wp-content\/uploads\/2017\/10\/muscle-building-food-8.jpg\"><img decoding=\"async\" src=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn321\/wp-content\/uploads\/2017\/10\/muscle-building-food-8.jpg\" alt=\"Eine Flasche mit Lein\u00f6l steht neben einer Sch\u00fcssel mit Leinsamen\" class=\"wp-image-373599\"\/><\/a><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Si el estado f\u00edsico es tu objetivo, definitivamente deber\u00edas usar aceite de linaza. Es altamente nutritivo y est\u00e1 cargado de \u00e1cidos grasos omega-3, que mantienen el coraz\u00f3n y el cerebro sanos y ayudan a detener la inflamaci\u00f3n.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Es bueno saber:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>El aceite de linaza prensado en fr\u00edo debe almacenarse en la nevera. El aceite se mantiene hasta 5 meses si la botella est\u00e1 sellada. Una vez roto el sello, debe usarlo lo antes posible.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>4. QUINOA<\/strong><\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:image {\"id\":373600,\"linkDestination\":\"custom\"} -->\n<figure class=\"wp-block-image\"><a href=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn321\/wp-content\/uploads\/2017\/10\/muscle-building-food-9.jpg\"><img decoding=\"async\" src=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn321\/wp-content\/uploads\/2017\/10\/muscle-building-food-9.jpg\" alt=\"Eine Sch\u00fcssel Quinoasalat mit K\u00fcrbis\" class=\"wp-image-373600\"\/><\/a><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>La quinua es la guarnici\u00f3n ideal para el entrenamiento de peso corporal. 100 g proporciona 15 g de prote\u00edna vegana. Este grano tambi\u00e9n es muy alto en magnesio (275 mg), que juega un papel clave en la contracci\u00f3n muscular.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>5. JENGIBRE<\/strong><\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:image {\"id\":373601,\"linkDestination\":\"custom\"} -->\n<figure class=\"wp-block-image\"><a href=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn321\/wp-content\/uploads\/2017\/10\/muscle-building-food-2.jpg\"><img decoding=\"async\" src=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn321\/wp-content\/uploads\/2017\/10\/muscle-building-food-2.jpg\" alt=\"Ingwer in Scheiben geschnitten\" class=\"wp-image-373601\"\/><\/a><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Jengibre no s\u00f3lo fortalece el sistema inmunol\u00f3gico: esta ra\u00edz asi\u00e1tica se dice para mejorar el flujo sangu\u00edneo a los m\u00fasculos (que ayuda con los m\u00fasculos doloridos!) y promover la descomposici\u00f3n del \u00e1cido l\u00e1ctico en el tejido muscular. Esto le ayuda a recuperarse r\u00e1pidamente, por lo que est\u00e1 listo para el pr\u00f3ximo entrenamiento.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>6. QUESO COTTAGE<\/strong><\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:image {\"id\":373602,\"linkDestination\":\"custom\"} -->\n<figure class=\"wp-block-image\"><a href=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn321\/wp-content\/uploads\/2017\/10\/muscle-building-food-7.jpg\"><img decoding=\"async\" src=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn321\/wp-content\/uploads\/2017\/10\/muscle-building-food-7.jpg\" alt=\"Eine Sch\u00fcssel mit H\u00fcttenk\u00e4se\" class=\"wp-image-373602\"\/><\/a><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Panqueques proteicos con queso cottage son el desayuno perfecto si te gusta el entrenamiento de peso corporal. \u00bfpor qu\u00e9? Este producto l\u00e1cteo es bajo en calor\u00edas y una buena fuente de prote\u00ednas y carbohidratos de alta calidad. El queso cottage tambi\u00e9n contiene el amino\u00e1cido esencial tript\u00f3fano, que le ayuda a dormir mejor. Y dormir adecuadamente es crucial si quieres dar lo mejor de ti.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>7. CAF\u00c9<\/strong><\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:image {\"id\":504526} -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn321\/wp-content\/uploads\/2021\/02\/blog-picture_1200x800-4.jpg\" alt=\"A cup of espresso\" class=\"wp-image-504526\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>\u00bfQu\u00e9 tal una taza de caf\u00e9 antes de tu entrenamiento? El caf\u00e9 aumenta la presi\u00f3n arterial y la frecuencia card\u00edaca, lo que te ayuda a sacar el m\u00e1ximo partido a tu entrenamiento. Pero ve con calma en la cantidad. Un espresso es una buena idea antes de una sesi\u00f3n de entrenamiento de peso corporal, pero saltarse la leche y el az\u00facar!<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>8. AR\u00c1NDANOS<\/strong><\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:image {\"id\":373604,\"linkDestination\":\"custom\"} -->\n<figure class=\"wp-block-image\"><a href=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn321\/wp-content\/uploads\/2017\/10\/muscle-building-food-4.jpg\"><img decoding=\"async\" src=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn321\/wp-content\/uploads\/2017\/10\/muscle-building-food-4.jpg\" alt=\"Eine Sch\u00fcssel voller Heidelbeeren\" class=\"wp-image-373604\"\/><\/a><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>\u00a1Peque\u00f1o pero poderoso! Los ar\u00e1ndanos son bajos en calor\u00edas. 100 g tiene s\u00f3lo alrededor de 40 calor\u00edas. Las bayas p\u00farpuras tambi\u00e9n son antioxidantes. Esto significa que luchan contra los radicales libres en su cuerpo, que es especialmente importante para el entrenamiento regular. Los ar\u00e1ndanos saben muy bien en batidos o junto con avena enrollada y yogur natural o de soja.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>9. NUECES<\/strong><\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:image {\"id\":373605,\"linkDestination\":\"custom\"} -->\n<figure class=\"wp-block-image\"><a href=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn321\/wp-content\/uploads\/2017\/10\/muscle-building-food-1.jpg\"><img decoding=\"async\" src=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn321\/wp-content\/uploads\/2017\/10\/muscle-building-food-1.jpg\" alt=\"Frische Waln\u00fcsse\" class=\"wp-image-373605\"\/><\/a><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Las nueces y las semillas son esenciales para la construcci\u00f3n muscular. Son ricos en prote\u00ednas, as\u00ed como ricos en grasas. Las nueces son particularmente beneficiosas debido a su alto contenido de grasa insaturada.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>En pocas palabras<\/strong><\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Si quieres construir fuerza, una dieta saludable para la construcci\u00f3n de m\u00fasculo con suficientes calor\u00edas es tan importante como los entrenamientos desafiantes. \u00a1Coma los 9 alimentos mencionados anteriormente de forma regular y estar\u00e1 en el camino correcto para obtener el crecimiento muscular que desea!<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>","protected":false},"excerpt":{"rendered":"<p>Una nutrici\u00f3n adecuada es esencial para mantenerse saludable y en forma. Si quieres hacer entrenamientos desafiantes, necesitas llenar tus reservas [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":10123,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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