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Ganar masa muscular

Ganar masa muscular

Perfil de consumidor: Si eres una persona delgada y deseas ganar masa muscular.

Recomendación: Lo primero que tienes que hacer es ganar peso corporal. No se trata de comer sin medida, sino de ir combinando un incremento moderado de tus calorías ingeridas (un 15% más) acompañado por un incremento de ejercicio intenso.

Productos adecuados y su dosis:

  • Un aumentador de peso (también conocido como gainer): se trata de un suplemento compuesto básicamente por carbohidratos y proteína, en una proporción 20-40% de proteína. Dosis: Se toma antes del ejercicio, 2-3 dosis diarias. Se toma entre comidas, como si fuera una comida más de suplemento, no una comida sustitutiva ni de desayuno ni de merienda.
  • Creatina: es un ácido nitrogenado que aumenta tu capacidad de almacenar glucógeno en el músculo. Por tanto, acelera el bombeo muscular y ayuda a dilatar los músculos, por lo que obtienes más potencia y más tamaño muscular. Dosis: Se toma en función de tu peso, con una relación de un gramo por cada kilo de masa corporal, durante 4-5 días previos de carga de músculo y luego 0.5 grs/dia de mantenimiento. Puedes hacer una toma cada 6-8 horas y se aconseja tomarla mezclada con zumo porque su alto contenido en glucosa favorece su absorción. La nueva generación de creatina son las alcalinas, que tienen mayor grado de absorción y retienen menos líquido.
  • Aminoacídos esenciales, son aquellos que el propio organismo no puede sintetizar y la única manera de incorporarlos es a través de la ingesta directa. Los aminoácidos en general ayudan a sintetizar la proteína, por tanto a reparar los tejidos musculares y fomentar tu desarrollo muscular, por lo que tu organismo obtendrá mayor rendimiento. Dosis: en polvo o cápsulas, proporcionalmente según 1 gr/10 kgs peso corporal.
  • Es recomendable combinar los aminoácidos esenciales con los aminoácidos ramificados también conocidos como BCAAS (leucina, balina entre otros). Su función es favorecer la liberación de nitrógeno a través de la síntesis de alanina y glutamina, para compensar el balance de nitrógeno con el entrenamiento y evitar el síndrome del sobreentrenamiento u overtraining. Dosis: en la misma proporción que los anteriores, polvo o cápsulas a razón de 1 gr/10 kgs peso corporal.

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