{"id":536,"date":"2016-05-18T14:51:44","date_gmt":"2016-05-18T19:51:44","guid":{"rendered":"http:\/\/www.nutrilinepanama.com\/blog\/?p=536"},"modified":"2016-09-05T12:01:02","modified_gmt":"2016-09-05T17:01:02","slug":"dieta-aumentar-masa-muscular","status":"publish","type":"post","link":"https:\/\/nutrilinepanama.com\/blog\/dieta-aumentar-masa-muscular\/","title":{"rendered":"Dieta para aumentar masa muscular"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" style=\"height: 48vh;\" src=\"https:\/\/www.youtube.com\/embed\/MZGaMiR2K7U\" width=\"100%\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>A muchos chicos del gimnasio les preocupa, ya que parece que todo el mundo quiere coger <span style=\"color: #000000;\"><strong>masa<\/strong> <\/span>pero a muchos de nosotros no nos gusta la idea de <strong><span style=\"color: #000000;\">ganar grasa muscular<\/span>,<\/strong> aunque solamente sean un par de libras, lo que es la norma para la mayor&iacute;a de los planes de comida para el <strong><span style=\"color: #000000;\">crecimiento muscular<\/span>.<\/strong> El generar m&uacute;sculo requiere un incremento de calor&iacute;as, lo que significa que para ganar peso tenemos que comer m&aacute;s calor&iacute;as de las que gastamos al d&iacute;a. Pero en caso de pasarnos y comer demasiado, empezaremos con el proceso de almacenamiento de grasas. As&iacute; que la clave est&aacute; en comer lo suficiente como para facilitar el proceso de <span style=\"color: #000000;\"><strong>ganancia muscular<\/strong><\/span> pero sin a&ntilde;adir grasa a la vez.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/www.nutrilinepanama.com\/blog\/wp-content\/uploads\/2016\/05\/muscular.jpg\" alt=\"nutricion-muscular\" width=\"512\" height=\"384\" \/><\/p>\n<p>Primero en la\u00a0ma\u00f1ana\u00a0la comida m\u00e1s importante del d\u00eda, contiene mucho carbohidrato, prote\u00edna y grasa saludable para tener energ\u00edas y un metabolismo eficiente en la ma\u00f1ana.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/www.nutrilinepanama.com\/blog\/wp-content\/uploads\/2016\/09\/masa-muscular.jpg\" alt=\"Masa-muscular\" width=\"500\" height=\"310\" \/><\/p>\n<ul>\n<li>4 Huevos enteros, o 2 enteros y 2 claras<\/li>\n<li>2 tazas de leche regular preferiblemente<\/li>\n<li>1 taza de cereal con menos de 4g de az\u00facar por servicio<\/li>\n<li>2 Pl\u00e1tanos<\/li>\n<li>1 cucharadita de aceite de oliva, o 3g de aceite de pescado Omega 3<\/li>\n<li>4 onzas de queso rayado de tu preferencia<\/li>\n<\/ul>\n<p>El Snack o merienda unas 3 a 4 horas despu\u00e9s.<\/p>\n<ul>\n<li>21 gramos de prote\u00ednas en polvo. Si no tienes prote\u00edna en polvo puedes consumir queso bajo en grasa.<\/li>\n<li>2 tazas de leche, baja en grasas<\/li>\n<li>1 taza de fresas<\/li>\n<li>2\/3 taza de avena<\/li>\n<li>1g de aceite de pescado Omega 3<\/li>\n<\/ul>\n<p>El almuerzo a unas 3 a 4 horas despu\u00e9s, a una o dos horas antes del entrenamiento<\/p>\n<ul>\n<li>12 onzas de carne de res<\/li>\n<li>1 onza de queso, bajo en grasa o sin grasa<\/li>\n<li>1\/4 taza de cebollas<\/li>\n<li>2 hojas de lechuga o 1 taza<\/li>\n<li>3 ruedas o pedazos\u00a0de tomate<\/li>\n<li>1 taza de uvas<\/li>\n<li>3 rebanadas de pan integral<\/li>\n<li>30 Nueces, Almendras, Mani o Cacahuetes<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><em>\u00abDespu&eacute;s de Entrenar, comida de recuperaci&oacute;n, importante antes de una hora despu&eacute;s de entrenar\u00bb<\/em><\/p>\n<hr>\n<p style=\"text-align: center;\"><a class=\"button\" href=\"http:\/\/www.nutrilinepanama.com\/adelgazar-natural-bajardepeso-control-fit\/48-whey-protein-panama-adelgazar.html?search_query=whey+protein&#038;results=3\" title=\"Whey Protein\"> Complementa con la Whey Protein. Solicitala Aqu\u00ed <\/a><\/p>\n<hr>\n<p>&nbsp;<\/p>\n<div style=\"width: 49%; float: left; padding-top: 10px;\">\n<iframe loading=\"lazy\" style=\"border: none; overflow: hidden;\" src=\"https:\/\/www.facebook.com\/plugins\/page.php?href=https%3A%2F%2Fwww.facebook.com%2FComoAumentarMasaMuscularYa%2F&#038;tabs=timeline&#038;width=340&#038;height=390&#038;small_header=false&#038;adapt_container_width=true&#038;hide_cover=false&#038;show_facepile=true&#038;appId\" width=\"340\" height=\"390\" style=\"border:none;overflow:hidden\" scrolling=\"no\" frameborder=\"0\" allowTransparency=\"true\"><\/iframe><\/div>\n<div style=\"width: 49%; float: left;\">\n<blockquote class=\"twitter-tweet\" data-lang=\"es\">\n<p lang=\"es\" dir=\"ltr\">Soluciones para aumentar la masa muscular en un mes <a href=\"https:\/\/t.co\/Lg6Ad9dM5U\">https:\/\/t.co\/Lg6Ad9dM5U<\/a> <a href=\"https:\/\/t.co\/VJBbuDaGQY\">pic.twitter.com\/VJBbuDaGQY<\/a><\/p>\n<p>&mdash; Apunte Digital (@apunterd) <a href=\"https:\/\/twitter.com\/apunterd\/status\/772349522303328257\">4 de septiembre de 2016<\/a><\/p><\/blockquote>\n<p><script async src=\"\/\/platform.twitter.com\/widgets.js\" charset=\"utf-8\"><\/script>\n<\/div>\n<div style=\"clear: both; height: 10px; width: 100%;\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; A muchos chicos del gimnasio les preocupa, ya que parece que todo el mundo quiere coger masa pero a muchos de nosotros no nos gusta la idea de ganar grasa muscular, aunque solamente sean un par de libras, lo que es la norma para la mayor&iacute;a de los planes de comida para el crecimiento [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[4,8,7,1],"tags":[12,13,11],"class_list":["post-536","post","type-post","status-publish","format-standard","hentry","category-adelgazar","category-fitness","category-nutricion","category-saludbienestar","tag-fitness","tag-nutricion","tag-salud"],"_links":{"self":[{"href":"https:\/\/nutrilinepanama.com\/blog\/wp-json\/wp\/v2\/posts\/536","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nutrilinepanama.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nutrilinepanama.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nutrilinepanama.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/nutrilinepanama.com\/blog\/wp-json\/wp\/v2\/comments?post=536"}],"version-history":[{"count":29,"href":"https:\/\/nutrilinepanama.com\/blog\/wp-json\/wp\/v2\/posts\/536\/revisions"}],"predecessor-version":[{"id":808,"href":"https:\/\/nutrilinepanama.com\/blog\/wp-json\/wp\/v2\/posts\/536\/revisions\/808"}],"wp:attachment":[{"href":"https:\/\/nutrilinepanama.com\/blog\/wp-json\/wp\/v2\/media?parent=536"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nutrilinepanama.com\/blog\/wp-json\/wp\/v2\/categories?post=536"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nutrilinepanama.com\/blog\/wp-json\/wp\/v2\/tags?post=536"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}