Elija una dieta para aumentar la masa muscular

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Si estás a dieta para aumentar tu masa muscular, necesitas aumentar la frecuencia e intensidad de tus entrenamientos para ver resultados.

Si usted no lo hace y quiere ganar músculo con sólo hacer ejercicio, sepa que hay algo más que debe hacer y que es realmente más importante: comenzar una dieta. Por lo tanto, en este artículo le diremos qué alimentos deben incluirse en una dieta para aumentar la masa muscular.

A la hora de hacer dieta para aumentar la masa muscular, la ingesta de alimentos debe distribuirse a lo largo del día entre 5 y 6 comidas diarias.

Esto favorece el metabolismo para el aumento de peso y el desarrollo muscular. Además, también se requiere una hidratación óptima durante todo el día para promover el almacenamiento de glucógeno muscular.

Debe saber que a partir de 6 meses de entrenamiento intenso, se puede recomendar un suplemento específico para aumentar la energía.

Por ejemplo, la creatina ayuda a aumentar el rendimiento, el volumen muscular y la fuerza. Es ineficaz para principiantes cuyos músculos aún no tienen la capacidad de absorberlo, por lo que no es aconsejable utilizarlo en este caso.

Además, hay muchos alimentos que deben incluirse en la dieta para aumentar la masa muscular. A continuación, le mostraremos una lista de alimentos que hemos preparado y que creemos que nunca deben dejarse de lado. Escríbelo e inclúyelo en tu dieta!

¿Cuáles son los mejores alimentos en una dieta para aumentar la masa muscular?

1. -Carne roja

La carne roja es uno de los alimentos favoritos de los atletas a la hora de aumentar de peso, especialmente la carne magra. Tenga en cuenta que es una excelente fuente de proteína animal y rica en lípidos, vitamina A, vitamina E y omega 3.

Si se consume regularmente, promueve el crecimiento muscular y el aumento de peso.

2-Compacto

Aunque los aguacates han tenido su momento de mala fama y han sido retirados de las dietas para el desarrollo muscular debido a su alto contenido graso, ahora sabemos que ofrecen una combinación única de nutrientes que los convierte en un constructor casi perfecto de masa muscular.

Sus vitaminas y minerales son formidables antioxidantes que promueven el bienestar general y reducen el riesgo de enfermedades cardiovasculares.

3 – Huevos

En tercer lugar, los huevos destacan por sus beneficios para el desarrollo muscular. Tenga en cuenta que los huevos son ricos en colesterol «bueno» (HDL) y que la cantidad de grasa que contienen no es suficiente para dañar la salud.

En cualquier caso, es un alimento rico en lípidos, aminoácidos, vitaminas, hierro y calcio. No olvide que, además, hay muchas maneras de cocinarlos, que por lo tanto ofrecen variedad a la hora de comer a dieta para ganar masa muscular.

4 – Cereales

Los cereales son una excelente fuente de carbohidratos y minerales, ideales para una dieta saludable y efectiva para ganar masa muscular. Entre ellos, la avena es particularmente apreciada por los atletas.

El arroz es uno de los cereales más importantes ya que aporta vitamina B, proteínas y fibra. Ideal para acompañar carnes blancas, pescados y mariscos.

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5 – Carne blanca

La carne blanca es uno de los ingredientes que no puede faltar en ninguna dieta para ganar volumen muscular. El pollo es una de las mejores carnes para desarrollar masa muscular, mientras que limita la ingesta de grasa.

De hecho, es la carne más rica en proteínas y la que menos grasa tiene, lo que la convierte en un alimento ideal para ganar masa muscular. Por último, el pavo es también un gran aliado gracias a su alto contenido en proteínas, minerales y vitaminas.

6 – Semillas oleaginosas

Por último, las semillas oleaginosas son un aliado para el aumento de peso, ya que contienen grasas, lípidos y proteínas insaturadas. También son ricos en minerales y nutrientes esenciales como el fósforo, el magnesio y el zinc.

Todos ellos contribuyen a la buena salud y a una mejor recuperación, lo que beneficia indirectamente al desarrollo muscular.

Antes de cerrar, debe tener en cuenta que las reglas básicas son comer lo suficiente y entrenar duro. El aumento de peso no es lineal y la progresión no es continua. Después de un crecimiento muscular bastante rápido, el cuerpo pasará por una fase de estabilización más o menos larga y progresará en etapas.

Le recomendamos que, en la medida de lo posible, no se obsesione con su peso. Puedes empezar con una buena dieta y un programa de entrenamiento por un mínimo de 4 semanas. Estamos convencidos de que aumentando la ingesta de calorías y el volumen de entrenamiento de forma natural, conseguirá los resultados deseados.

Los 5 mejores hábitos para desarrollar y perder peso sin demasiado esfuerzo ¿Crees que puedes adelgazar lo más difícil del mundo? Sepa que puede perder peso sin mucho esfuerzo y sin tener que ir al gimnasio. Leer más «

Mira también:   6 consejos para perder peso en tan sólo unas semanas

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