¿Es cierto que la grasa destruye los músculos?

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Un nuevo estudio de la Universidad de Loma Linda en California encontró que la grasa destruye los músculos. Más concretamente, además de que las grasas transaturadas aumentan el riesgo de enfermedades cardiovasculares, también se ha descubierto que pueden dificultar la formación de masa muscular.

Los alimentos en los que encontramos estas grasas son principalmente comidas rápidas, panes procesados, galletas y especias industriales.

El proceso por el cual esta grasa destruye el músculo implica una interferencia en la absorción y uso de aminoácidos, ya que el consumo de grasas inhibe la síntesis de proteínas musculares y esto genera un aumento en la descomposición de los músculos.

Diferentes tipos de grasas

Hay tres tipos de grasa: grasas grasas saturadas, insaturadas (incluidos los ácidos grasos monoinsaturados y poliinsaturados) y grasas transaturadas.

¿Qué tipo de grasa destruye el músculo?

Las grasas saturadas tienen efectos negativos – aumentar el colesterol malo – y positivo – son necesarias para la producción de testosterona y ayudan a las vitaminas liposolubles – para el cuerpo.

El colesterol insaturado también tiene efectos negativos – se oxidan fácilmente para formar radicales libres – y positivos – ayudan a reducir el colesterol, mejorar las articulaciones y estimular el desarrollo muscular – para el cuerpo.

Los ácidos grasos transaturados sólo son dañinos – aumentan el colesterol malo, reducen la pérdida de grasa, dañan las membranas celulares, limitan el desarrollo muscular y favorecen la descomposición muscular. En otras palabras, de esto es de lo que estamos hablando cuando decimos que la grasa destruye el músculo.

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Tener músculo es importante para hacer ejercicio, pero igual o más es importante para tener una buena dieta , así que vamos a enumerar y comentar los alimentos que no debe consumir si su objetivo es tener músculo.

Alcohol

Son calorías vacías en forma de carbohidratos y alcoholes que van al hígado . Lo peor es que el alcohol interfiere con los procesos metabólicos que proporcionan nutrientes, vitaminas y minerales a los músculos y que liberan grasa de reserva para uso energético.

Azúcar blanco y azúcar refinado

Los carbohidratos no son perjudiciales a la hora de ganar masa muscular, ya que se eligen carbohidratos «buenos», es decir, alimentos naturales y no procesados como frutas, verduras, granos enteros, tubérculos, etc… Alimentos sin procesamiento ni alteración.

Jugos de frutas

Ni los jugos envasados ni los jugos caseros tienen las mismas propiedades que la fruta fresca . Las frutas naturales son buenas porque son ricas en carbohidratos y fibras, una mezcla muy conveniente para ganar músculo y no acumular grasa.

Otro

  • Panes y tortas ricos en ácidos grasos hidrogenados o grasas y azúcares trans : la mezcla de azúcar, harinas refinadas y grasas es perfecta para ganar peso, pero en forma de grasa, no de músculo.
  • Bebidas isotónicas o energéticas : son muy ricas en azúcares simples. Deben consumirse sólo en situaciones deportivas.
  • Freír : son alimentos muy calóricos, a menudo empanados y fritos con grasas no deseadas.
  • Embutidos grasos : embutidos de mejor calidad, como jamón, lomo, carne seca… que se elaboran con carne de cerdo salada, lo que asegura un alto contenido de proteínas de alto valor biológico, vitaminas del complejo B y minerales como hierro, zinc y selenio.
  • Bocadillos salados y horneados : al ser ricos en sal, pierden su capacidad saciante.
  • Helados y postres : cuando se trata de ganar músculo, hay que buscar alternativas de postres ricos en proteínas, como pudín sin azúcar o panqueques de proteínas….
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Alimentos que le ayudan a ganar músculo

Ya sabemos que la grasa destruye el músculo, pero también hablaremos de algunos alimentos que le ayudan a obtener músculo:

  • Café : además de aumentar el rendimiento durante el entrenamiento con pesas, ayudará a reducir el dolor más tarde al practicar deportes.
  • Cerdo : por su contenido en proteínas de alto valor biológico y vitaminas del grupo B y porque es una fuente natural de creatina .
  • Nori alga : es muy rica en yodo y ayuda a regular la glándula tiroides ajustando el metabolismo del azúcar en sangre. También proporciona selenio como antioxidante. Este tipo de algas ayuda a perder peso y previene la retención de líquidos.
  • Quinua : destaca por su contenido en lisina y metionina , aminoácidos importantes para el desarrollo neuronal y el metabolismo de la insulina, respectivamente. También aporta grasas insaturadas, vitaminas B y E y minerales como calcio, hierro, fósforo y magnesio.
  • Lentejas : esta legumbre neutraliza los ácidos producidos por los músculos durante el entrenamiento , proporciona carbohidratos y proteínas, ácido fólico, zinc y potasio, y es una fuente de hierro vegetal para complementar su dieta.

¿Cómo eliminar la grasa corporal y mantener la masa muscular? Además de las razones estéticas, hay razones de salud por las que debemos saber cómo eliminar la grasa corporal y mantener la masa muscular. Leer más «

348 comentarios en “¿Es cierto que la grasa destruye los músculos?”

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