Dieta y consejos para ganar masa muscular

Dieta y consejos para ganar masa muscular

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


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.

 

María José García
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