Aumentar masa musculares el objetivo más demandado de los abonados a salas de musculación. Quiero comenzar desmintiendo la frase del que entra por la puerta y dice; “Quiero coger masa muscular, pero no mucho, no me quiero poner como ese”, señalando un poster de Coleman, Phil Heath o Jay Cutler. Ganar masa muscular es mucho más difícil de lo que alguien que hace esa afirmación se puede imaginar, requiere constancia, dedicación, entrega, una buena dieta, un descanso óptimo, un perfecto entrenamiento y un largo etc.
Tu dieta debe contener hidratos complejos, fibra, proteína animal baja en grasa, grasa saludable y verdura como mínimo y todo ello distribuido entre 5, 6, 7 o incluso 8 comidas dependiendo de las horas que estemos de pie y si contamos el pre y post-entreno.
El post entreno es fundamental, en ese momento toma una fuente de proteínas y carbohidratos de absorción rápida y no olvides los antioxidantes como la vitamina C y E (naranjas, limones, mandarinas, nueces…) que favorecen la recuperación y crecimiento celular.
No descartes tomar suplementos como batidos de proteína, glutamina, creatina, bcaa’s y un multivitamínico, es cierto que con una buena dieta se puede conseguir prácticamente el mismo objetivo, pero desde luego los suplementos nos facilitan la tarea.
Ejemplo de dieta para ganar volumen
Índice de contenidos
DESAYUNO
100gr avena, 6 claras y una yema, 1 zumo naranja natural + 1 multivitamínico
MEDIA MAÑANA
40gr proteína de suero, 6 tortas de arroz, 1 plátano
COMIDA
150gr de arroz, 100gr verdura, 150gr ternera
MERIENDA
200gr pollo, 4 tortas de arroz
CENA
200gr verdura, 250gr pescado blanco, 1 gelatina light, 40gr almendras
Debes ser consciente de que no todos tenemos las mismas necesidades, puede que este ejemplo sea perfecto para ti o todo lo contrario, no olvides que la personalización tanto en los entrenos como las dietas es imprescindible.
Doble Grado en Ciencias de la Actividad Física y el Deporte y Nutrición Humana y Dietética.
Entrenadora Personal con certificación profesional.
Master en Fisicoculturismo y Fitness (IFBB y FEFF) además de múltiple formación en otras diplomaturas, idiomas y especializaciones relacionadas con el sector, esta profesional del sector centra su trayectoria en el mundo deportivo hace más de 10 años, y cuenta con la experiencia y talento necesarios para ayudar a cualquier persona a conseguir su objetivo, como entrenadora y deportista conoce lo difícil que es lograrlo sin la ayuda de un profesional cualificado.
- Preselección España para el mundial 2021 - 26 mayo, 2022
- Competición Jan Tana Pro - 26 mayo, 2022
- Artículo Mucho más que músculos - 25 mayo, 2022
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