¿Proteínas para el aumento de masa muscular?

Uno de los mayores mitos que ronda sobre el área de la nutrición es que consumir una dieta elevada en proteína conlleva al aumento de la masa muscular. Y si, leíste de forma correcta, este es uno de los mitos más grandes de la nutrición. ¿Pero, por qué es un mito? Se considera un mito debido a que para ganar masa muscular debemos priorizar el consumo de energía y carbohidratos; más no como resulta ser una creencia popular, la ingesta de proteínas.

Recordemos que el crecimiento de la masa muscular depende de diversos factores como lo son: la genética, el descanso; la ingesta adecuada de energía, la ingesta de carbohidratos, aporte de leucina y el entrenamiento.


Retomando nuestro tema principal, ¡claro que las proteínas son importantes de igual forma para el crecimiento muscular!, no me malinterpreten, sin embargo, no son la base del crecimiento.

Pero, y entonces ¿a qué se debe la creencia de la proteína y la masa muscular y que es lo verdaderamente importa?

La ciencia explica que la importancia de éstas va más allá de la cantidad. Prioriza entonces la calidad de la misma, y sobre todo la presencia de proteínas completas con un adecuado aporte de leucina, el cual es el aminoácido protagonista. La Leucina es el aminoácido que permite la activación de la síntesis de proteínas musculares. Por ende la responsable de que dicha síntesis ocurra en su máxima expresión, por otro lado, esta estimulación posee un límite y por esto es que la cantidad excesiva de proteínas o de leucina no modificara o generara una mayor estimulación, por esta razón básica basta decir que con ingerir la recomendación de proteínas y no caer en excesos es sufieicnte.

¿Cuánto de proteína es necesaria ingerir para el crecimiento muscular?

Se ha determinado que de tres a cuatro comidas con un aporte entre 0,25 a 0,4 gramos de proteína por kilogramo de peso; o 1,4 a 2 gramos de proteína por kilogramos de peso por día, es suficiente para generar la estimulación del músculo. Por otro lado, se avala el límite de 2,2 gramos por kilogramo de peso corporal por día para algunos sujetos, pero más de dicha recomendación no se ha percibido como una ayuda en el aumento de la masa muscular, concluyendo de tal forma que ingerir más de esta dosis y caer en el exceso de proteínas no ayudara a “crecer” más o a desarrollar esa masa muscular tan deseada.

Un análisis muy válido, y que puedes observar cuando vas de compras a una tienda de suplementos, si todavía consideras que la proteína es la clave del aumento de peso, es que los suplementos para aumento de peso son diferentes a los llamados whey protein, pues los GAINERS o ganadores de peso incluyen altas dosis de carbohidrato y no solo un adecuado aporte de proteína, respaldando la teoría de que un crecimiento se da por un abastecimiento adecuado de combustible (energía = calorías) al cuerpo y no por una cantidad excesiva de proteínas.

El crecimiento normal de la masa muscular inicia de 0,35 a 0,5 kilogramos por semana, pues un incremento mayor de este en el peso, indica un crecimiento simultaneo de masa grasa elevada, dicho esto, basta descartar el pensamiento de “puedes comer lo que quieras para engordar”, motivado a que el crecimiento de la masa muscular debe ser un proceso limpio, el cual no traiga consigo un aumento excesivo de la masa grasa, ya que aunque es normal que al aumentar tejido muscular se genere un aumento del tejido adiposo, el crecimiento de éste debe ser controlable y minimo, lográndolo así mediante el cuidado y la elección inteligente de los alimentos ingeridos.

El principal reto:

Realmente abastecer el organismo de suficiente energía y cubrir los requerimientos de carbohidratos puede ser el reto de las personas que desean aumentar su masa muscular, pues las demandas del entrenamiento conjunto al descanso necesario para ayudar a la correcta estimulación muscular, hace que los tiempos de ingesta de alimentos sean menores, por ende, hacen que las porciones de comidas sean mayores y menos frecuentes, enfrentándose en algunos casos con la capacidad gástrica del individuo.

Recuerda lo más importante con respecto al aumento de masa muscular, es comprender que tanto la alimentación como el ejercicio deben ser prioridades, ya que si no cumples con uno de los dos aspectos difícilmente el resultado podrá evidenciarse.

Aspectos a resaltar:

  • Ingesta de 1,4 a 2,2 gramos de proteína por kilogramo de peso corporal resulta ser suficiente.
  • Distribución de tres a cuatro comidas según la tolerancia gastrointestinal del sujeto, si el mismo requiere más pueden ajustarse.
  • Meriendas ricas en carbohidratos.
  • Suplemento con aporte de carbohidrato y con aporte de 1,6 gramos de leucina.
  • Descanso de 6 a 8 horas.
  • La genética es un factor condicional para la masa muscular.
Profundiza leyendo:

https://www.mysportscience.com/post/2017/10/18/how-much-protein-do-i-need-to-eat-to-build-muscle

https://www.gssiweb.org/docs/librariesprovider9/fuentes-educativas/art%C3%ADculos-para-entrenadores/ng-44-estrategias-nutricionales-aumentar-mama-muscular.pdf?sfvrsn=4#:~:text=alimentos%20que%20consumes%20en%20cada,y%20barras%20deportivas%2C%20y%20alimentos

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    اسکيتي را خريداری کنيد بسيار محکم ساخته شده و کاملا” پای اسکيت باز را محافظت مي کند.

    سيستم چرخها به دو صورت است که
    يک سری از اسکيت ها،دوچرخ در اسکيت و ما بين تمام فريم وجود دارد که روی فريم حرکت
    مي کنديا چهار چرخ مي خورد که بعضي
    از اسکيت بازان بنابه تمايل
    به جای دو چرخ وسط از آنتي راکها استفاده مي کند.
    آنتي راکها مانند چرخ هستند ولي با
    جسني کاملا” شيبه فريم که ايجاد سرخوردن را داشته باشد.

    3. اسکيت سرعت Inline Speed
    اين اسکيت مخصوص رشته سرعت و استقامت طراحي
    شده به دو نوع : 5 چرخ و 4 چرخ در بازار موجود است.
    البته اسکيت 5 چرخ اين رشته ديگر قديمي شده
    و کمتر استفاده مي شود. دراسکيت هاي 5 چرخ اين
    رشته اندازه هر چرخ از 80 تا 84 ميلي متر بوده، ولي اسکيت
    های 4 چرخ اين رشته 100 تا 110
    ميلي متر است . فريم اين اسکيت ها از آلياژ
    بسيار سبک، کربن است. و بوت اين اسکيت نيم ساق( مانند کفش کتاني) و از جنس کربن است.
    در کل ورزشکاران در اين رشته بايد از قدرت
    و توانايي خاصي برخوردار باشند ولي نسبت به ديگر رشته ها ازتکنيک کمتری برخوردار است و دارای تکنيک
    و تاکتيک های محدودي است.

    4. اسکيت هاکي
    اين اسکيت از جهاتي شيبه اسکيت فينس است
    با اين تفاوت که تمام چرم و تمام پارچه موجود مي باشد و
    دو لبه بالايي بوت راحتي پای بازيکن را همراه دارد.
    اين اسکيت ها به سيستم راکر مجهز است و مانور بسيار بالايي دارد.

    5. اسکيت رولر يا رينگ يا کواد
    اين اسکيت به کلي با تمامي اسکيت های گفته شده تفاوت دارد.
    زيرا به صورت 2 چرخ موازی جلو و 2 چرخ موازی عقب است سيستم فريم اين اسکيت نيز تفاوت دارد دارای رشته های نمايشي
    و سرعت مي باشد.

    6. اسکيت نمايشي Inline Fiyore
    اين اسکيت از نظر طراحي و استقامت منحصر به فرد است.دارای سه چرخ و يک تو(toe) مي
    باشد. اين اسکيت قابليت راکر شدن دارد و تو(toe)
    آن حرکات Stopper و Pick طراحي شده است.
    بوت اين اسکيت بايد بسيار محکم بوده و بهتر
    است تمام ساق باشد و پای بازيکن را محکم بگيرد.فک اين بوت بايد آنقدر مقاوم بوده
    که با دست جمع نشود از خريدن بوت های نامناسب و ضعيف جدا” خودداری کنيد.
    چون در حرکات نمايشي اولين ضربات در اين
    بوت ها به مچ پای بازيکن آسيب ميرساند.

    بوت اين اسکيت ها در دو نوع چرم و
    جير عرضه مي گردد که داخل انها از فمهای چوبي يا کربني استفاده
    شده است و بسيارسبک مي باشد.

    بهترین کلاس اسکیت مشهد کجاست؟
    در لیست زیر یکی از بهترین آکادمی های
    اسکیت مشهد را به شما معرفی می‌کنیم.
    آکادمی اسکیت وان به صورت تخصصی به آموزش اسکیت کودکان می‌پردازد، اما برای بزرگسالان نیز دوره‌های آموزشی
    برگزار می‌کند. آموزش اسکیت در آکادمی اسکیت وان محدودیت جنسیتی ندارد و دوره های آموزشی
    هم برای خانم‌ها و هم برای آقایان برگزار می‌شود.

    آکادمی اسکیت وان (تخصصی کودکان)
    مشاهده صفحه آموزشگاه

    آکادمی تخصصی اسکیت وان با هدف یادگیری همه کودکانی که دوست دارند این ورزش شگفت انگیز را انجام دهند، متولد شده است.

    آموزش تضمینی اسکیت پایـه و تکمیلی زیر نظر مربیان رسمی و
    سرمربی مجموعه اسکیت وان، آقای سجاد ربانی و دیگر مربیان رسمی فدراسیون ( خانم –
    آقا ) همراه با کادری مجرب انجام می‌شود.

    تمامی آموزش‌ها در آکادمی تخصصی اسکیت
    وان مطابق با استانداردهای فدراسیون اسکیت صورت می‌گیرد و کارکنان
    آکادمی اسکیت وان بهترین تجربه یادگیری اسکیت را ارائه می‌دهند.

    چرا آکادمی اسکیت وان بهترین انتخاب است؟
    آکادمی اسکیت وان بهترین انتخاب برای یادگیری اسکیت کودکان است:

    آموزش تضمینی اسکیت پایه و تکمیلی
    بهره‌گیری از کادر مجرب آموزشی
    آموزش اسکیت مطابق با تکنیک‌های روز دنیا
    پیست اسکیت مجهز و دارای موقعیت مکانی مناسب
    لیست سایر باشگاه اسکیت و پیست اسکیت مشهد
    در لیست زیر به معرفی تعدادی دیگر از باشگاه های اسکیت مشهد می‌پردازیم:

    آکادمی اسکیت آسا – شعبه قاسم آباد
    آکادمی اسکیت آسا – شعبه طلاب
    باشگاه اسکیت تیزپا – بلوار صیاد شیرازی
    پیست اسکیت کوهسنگی – پارک کوهسنگی مشهد
    خانه اسکیت خراسان رضوی – خیابان حامد، مجموعه
    ورزشی سجاد
    آکادمی اسکیت بازان حرفه ای خراسان
    – بلوار پیروزی
    باشگاه اسکیت پگاه – انتهای وکیل آباد، ابتدای جاده شاندیز
    آکادمی اسکیت سِبا – بلوار پیروزی
    آکادمی اسکیت سیمرغ – قاسم آباد
    اسکیت کودکان کارالند – هفت تیر
    برج آرمیتاژ
    فواید و مزایای ورزش اسکیت
    ورزش اسکیت تنها یک‌راه سرگرم‌کننده برای سپری کردن
    زمان نخواهد بود. علاوه بر اینکه کل اعضای خانواده می‌توانند
    از آن لذت ببرند، دارای فواید
    و مزایایی واقعی سلامتی
    نیز خواهد بود؛ اما سؤال اینجا است که
    اسکیت چگونه برای سلامتی شما
    مفید است؟ به‌طورکلی ورزش اسکیت با تحرک بالایی
    که دارد باعث افزایش نرخ کالری سوزی بدن شما خواهد بود.
    برای مثال برای بزرگسالان به‌طور متوسط حدود 10 کالری در دقیقه می‌باشد.

    این ورزش عضلات شما را تقویت می‌کند
    ازجمله دیگر مزایای ورزش اسکیت تقویت
    عضلات پایین‌تنه خواهد بود که می‌تواند شامل عضلات همسترینگ
    و یا عضلات گلوت شود.

    فعالیت در این رشته ورزشی مانع از مشکلات قلبی و عروقی می‌شود به همین
    دلیل اسکیت به‌عنوان یکی
    از بهترین ورزش‌های قلبی عروقی شناخته می‌شود و علاوه بر آن سرشار از انرژی مثبت بوده و تأثیر مستقیمی بر روی سلامت
    روان دارد.

    معایب ورزش اسکیت
    هر نوع ورزش در کنار مزایا و فوایدی که دارد ممکن
    است در اثر تمرینات اشتباه دارای معایبی
    نیز باشد. برجسته‌ترین موردی که می‌توان بیان کرد این است که این
    ورزش نیاز به یک مکان مناسب برای تمرین دارد؛ بنابراین اگر ناشیانه در بزرگراه‌ها
    و یا جاده‌های پرتردد و خطرناک اسکیت کنید به‌احتمال‌قوی
    دچار آسیب‌دیدگی و حادثه غیرقابل‌پیش‌بینی خواهید شد.
    اسکیت سواری در مناطق مختلف کمی دشوار است و از طرفی درصورتی‌که مداوم این ورزش
    را انجام می‌دهید ممکن است در بافت‌های نرم و پاها دچار کوفتگی و ضرب‌دیدگی شوید و به‌نوعی
    خون‌مردگی در بهترین حالت داشته باشید.

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