{"id":7185,"date":"2021-12-13T15:58:31","date_gmt":"2021-12-13T15:58:31","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7185"},"modified":"2021-12-13T15:58:31","modified_gmt":"2021-12-13T15:58:31","slug":"want-to-get-ripped-eat-3-whole-eggs-after-your-workout","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/es\/want-to-get-ripped-eat-3-whole-eggs-after-your-workout\/","title":{"rendered":"\u00bfQUIERES QUE TE RASGUEN? COMA 3 HUEVOS ENTEROS DESPU\u00c9S DE SU ENTRENAMIENTO"},"content":{"rendered":"<\/p>\n<p>Esto podr\u00eda ser la clave para el crecimiento muscular serio.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/process.filepicker.io\/APHE465sSbqvbOIStdwTyz\/rotate=deg:exif\/resize=fit:crop,height:283,width:472\/output=quality:80,compress:true,strip:true,format:jpg\/cache=expiry:max\/https:\/\/cdn.filestackcontent.com\/OaH4F1vtRLf71ZYnuOgg\" alt=\"\" \/><\/figure>\n<p>Lo que comes despu\u00e9s de levantar puede ser tan importante como el trabajo que est\u00e1s poniendo en el gimnasio. Pero es posible que tu batido regular despu\u00e9s del entrenamiento no te est\u00e9 haciendo ning\u00fan favor a tus m\u00fasculos. Consumir prote\u00edna junto con otros nutrientes en fuentes de alimentos enteros puede ser m\u00e1s eficaz para provocar el crecimiento muscular que simplemente comer prote\u00edna solo, sugiere una nueva\u00a0<a href=\"http:\/\/ajcn.nutrition.org\/content\/early\/2017\/10\/04\/ajcn.117.159855\" target=\"_blank\" rel=\"noreferrer noopener\">investigaci\u00f3n<\/a>\u00a0publicada en el\u00a0<em>American Journal of Clinical Nutrition.<\/em><\/p>\n<p>En el estudio, los investigadores tuvieron 10 hombres j\u00f3venes sanos que regularmente levantan participan en dos ensayos separados. En uno, comieron tres huevos enteros, con un total de 18 gramos (g) de prote\u00edna y 17 g de grasa, dentro de los cinco minutos despu\u00e9s de un entrenamiento en la pierna. En el otro, consumieron la cantidad equivalente de prote\u00edna de claras de huevo, que les dio 0 g de grasa.<\/p>\n<p>Luego, los investigadores tomaron biopsias de los m\u00fasculos de los hombres dos y cinco horas m\u00e1s tarde para medir algo llamado su respuesta sint\u00e9tica de la prote\u00edna miofibrilar, o la velocidad a la que sus fibras proteicas se reparaban despu\u00e9s de las peque\u00f1as l\u00e1grimas causadas por su entrenamiento.<\/p>\n<p>Descubrieron que el consumo total de huevos provoc\u00f3 una reparaci\u00f3n y recuperaci\u00f3n significativamente mayor de la fibra proteica que comer las claras de huevo. Y eso es importante, ya que ese proceso es clave para construir m\u00fasculos m\u00e1s grandes y fuertes, explica el autor del estudio Nicholas A. Burd, Ph.D., un fisi\u00f3logo de ejercicio en la Universidad de Illinois en Urbana-Champaign.<\/p>\n<p>Los investigadores no han sido capaces de identificar exactamente lo que fue sobre todo el \u00f3vulo que desencaden\u00f3 una mayor respuesta de construcci\u00f3n muscular, dice Burd. Pero puede tener que ver con la &#8220;sinergia alimentaria&#8221;, o la teor\u00eda de que los componentes alimentarios trabajan juntos para obtener una mayor respuesta a la s\u00edntesis de prote\u00ednas que simplemente comer prote\u00edna solo.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i.pinimg.com\/originals\/ff\/c3\/57\/ffc35725c3a2edc0a4efb6873fde89c3.jpg\" alt=\"\" \/><\/figure>\n<p>\u00bfAlgunas posibilidades en todo el huevo? La yema contiene grasas, incluyendo el \u00e1cido graso omega-3 DHA, vitaminas, como vitaminas A, D, E y K, y minerales, como f\u00f3sforo y hierro. (Las claras de huevo, aunque emparejadas en prote\u00ednas, carec\u00edan de los nutrientes de todo el huevo).<\/p>\n<p>&#8220;Todos estos componentes alimentarios no proteicos pueden estar ayudando a los amino\u00e1cidos diet\u00e9ticos a apoyar la respuesta de construcci\u00f3n muscular despu\u00e9s del entrenamiento&#8221;, dice Burd.<\/p>\n<p>Entonces, \u00bfqu\u00e9 significa esto para ti? Bueno, ya sabes que debes comer prote\u00ednas despu\u00e9s de tu entrenamiento. Pero estos hallazgos sugieren que es mejor comer alimentos reales que simplemente tirar un batido de prote\u00ednas despu\u00e9s, ya que tienden a carecer de los otros nutrientes que pueden componer una fuente de prote\u00edna de alimentos integrales.<\/p>\n<p>&#8220;El punto principal aqu\u00ed es que estos datos dan una indicaci\u00f3n de que puede ser posible mejorar el uso de prote\u00ednas en la dieta mediante el consumo de prote\u00edna dentro de su matriz alimentaria natural, en lugar de consumir fuentes de prote\u00ednas aisladas&#8221;, dice Burd.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Esto podr\u00eda ser la clave para el crecimiento muscular serio. Lo que comes despu\u00e9s de levantar puede ser tan importante 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