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parent_permlink | comida |
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author | brutalistenia |
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permlink | alimentos-efectivos-para-nuestro-aumento-de-masa-muscular |
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title | "Alimentos efectivos para nuestro aumento de masa muscular. " |
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body | "Hola amigas y amigos, espero estén de corazón muy bien, bienvenidos a otra ocasión en Brutalistenia, el día de hoy les estaré compartiendo alimentos para aumentar de masa muscular.
Entiendo que en la situación tan agraviada que pasamos como país, el entorno se hace hostil a la hora de hablar de comida, me ha tocado pasar por lo mismo que mucho de ustedes en el que no tengo o no hay la suficiente cantidad de alimento que debo ingerir para mantenerme en forma y poder aumentar de masa muscular. Sin embargo en este post estaremos hablando sobre comidas baratas y simples que son muy nutritivas y ayudan no solo al desarrollo y crecimiento muscular, también son muy efectivas para mejorar la presión arterial.
1- Cambur o Banano: Abriremos esta lista hablando sobre el cambur que es un alimento altamente rico en hidratos de carbono, eficaz para la ayuda del crecimiento muscular y contiene tres nutrientes fundamentales para el musculo, potasio, magnesio y calcio. Simplemente uno de los favoritos a la hora de cualquier entrenamiento.

2- Aguacate: El aguacate, conocido también como palta o avocado, posee excelentes beneficios para la salud ya que es rica en vitaminas y como C, E y K y minerales como el potasio y magnesio. Este delicioso alimento puede ser acompañado para tus ensaladas o como postre, es muy bueno para la regeneración muscular luego de hacer ejercicio, ¡no puede faltar en tu dieta de entrenamiento!

3- Huevos: Este alimento aparte de ser uno de los alimentos más importante y que no puede faltar en tu desayuno, es uno de los más completos que existen ya que contiene 14 nutrientes esenciales como por ejemplo las vitaminas A, B, D y E, además de ser una fuente de calcio, selenio y yodo que nos estarán ayudando tanto a nuestro cuerpo en general como a nuestro crecimiento muscular. No puede faltar en tu dieta de entrenador.

4- Fororo: Claro que en nuestra lista por este pequeño recorrido no podía faltar el afamado fororo que es un harina a base de maiz tostado, totalmente esencial para el desarrollo y crecimiento muscular, este grandioso alimento es rico en minerales como hierrro, magnesio, zinc, potasio y fósforo, aparte de contener vitaminas como A,B,C,E y K. Este delicioso alimento es otro de los de favoritos que entra en nuestra lista de alimentos para aumentar la masa muscular.

5- Lentejas: Este grano es extremadamente efectivo a la hora de hablar sobre crecimiento y desarrollo muscular,este grano neutraliza los ácidos que generan los músculos al momento de entrenar. aporta hidratos de carbono, proteínas, ácido fólico, hierro y potasio. Uno de los mejores alimentos para aumentar masa muscular sin duda.

6- Pasta: Su alto valor energético lo hacen un alimento idóneo para personas que realizan una alta actividad física. Además, los hidratos son de absorción lenta por lo que la energía se libera poco a poco. Asimismo, el contenido en fibra de la pasta ayuda a regular el tránsito intestinal y combate problemas de estreñimiento, pero para no salir de contexto, sí, la pasta es muy efectiva cuando hablamos de desarrollo muscular.

7- Papas o Patatas: Siempre y cuando sean cocidas o al horno, no fritas, son más recomendables que la pasta, ya que las primeras contienen hidratos de carbono de asimilación que son mejores para que a tus músculos no les falte en ningún momento la glucosa que necesitan.

8- Sardinas: La sardinas son las aliadas tanto como de tu bolsillo como también a tus músculos, Las sardinas son ricas en ácidos grasos omega-3, esenciales para el organismo. Los omega-3 son beneficiosos para el corazón, ya que poseen efectos antiinflamatorios y anticoagulantes, ayudan a reducir los niveles de colesterol y triglicéridos y también contribuyen a bajar la presión sanguínea, no solo esto, también posee 505mg de Sodio y 397mg, que nos estarán ayudando en nuestro camino de crecimiento muscular.

9- Avena: Aunque se trata de un cereal y contiene carbohidratos, también contiene fibra y proteínas vegetales que aportan energía y aminoácidos. Es un buen complemento cuando se lleva una dieta alta en proteínas, ya que la avena tiene efectos laxantes que ayudan a contrarrestar el estreñimiento que producen este tipo de dietas. Se puede preparar de muchas formas, sin embargo de es de gran ayuda a la hora de que nuestro cuerpo regenere nuestros músculos entrenados.

10- Y por último para cerrar este post, les dejaré una receta casera de gran ayuda para obtener un crecimiento muscular rápido.
-Lo que vamos a necesitar para esta receta es:
-Medio kilo de pasta
-Leche (en polvo o líquida)
-2 Cambures o Bananos
-Azucar
-Vainilla (opcional para darle sabor al batido)
Preparación: Cocinamos la pasta de 15 a 20 minutos a media llama, esperamos que hierva, vertimos la mitad de la pasta en una licuadora, agregamos leche, precedemos a echar nuestros dos cambures picados en 4 partes, agregamos azúcar una o dos cucharada de azúcar y a batir. Si nuestro batido queda un poco espeso, agreguen un poco más de leche líquida o Agua dependiendo de lo que hayamos usado. La vainilla se le puede agregar opcional para darle sabor.
Cabe a destacar que este batido debe tomarse 1 o 2 horas antes de hacer ejercicio para sacarle un gran provecho, debemos ingerir un vaso o medio para tener un mejor rendimiento.
Y bien amigos, espero les haya sido de gran ayuda mi post, próximamente estaremos subiendo vídeos así que atentos y hasta la próxima. " |
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