{"id":2670,"date":"2023-05-25T06:03:44","date_gmt":"2023-05-25T06:03:44","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=2670"},"modified":"2024-04-25T22:59:54","modified_gmt":"2024-04-25T22:59:54","slug":"how-do-bodybuilders-build-muscle-with-diet","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/es\/como-los-culturistas-construyen-musculo-con-dieta\/","title":{"rendered":"\u00bfC\u00f3mo construyen m\u00fasculo los culturistas con la dieta?"},"content":{"rendered":"<p>A <a href=\"https:\/\/anabolic-coach.com\/es\/por-que-la-respiracion-correcta-es-tan-importante-como-la-nutricion\/\" target=\"_blank\" rel=\"noopener\">dieta saludable para el culturismo<\/a> es necesario si desea lograr ganancias de culturismo r\u00e1pidamente. Ya sea que sea un culturista de nivel principiante, intermedio o avanzado, debe tener un plan de comidas diario cuidadosamente estructurado que est\u00e9 dise\u00f1ado para cumplir con sus objetivos de culturismo peculiares.<\/p>\n<p>Este plan de dieta muscular considerar\u00e1 muchos factores que incluyen su edad, estado de salud actual, \u00edndice de masa corporal (IMC), plan de entrenamiento, objetivos de culturismo, entre otras consideraciones clave.<\/p>\n<p>Para el desarrollo muscular, necesitar\u00e1 tener una dieta rica en prote\u00ednas, uno de los tres macronutrientes necesarios para promover la s\u00edntesis de prote\u00ednas, el crecimiento y la reparaci\u00f3n muscular.<\/p>\n<p>En esta publicaci\u00f3n, destacamos la dieta requerida para el culturismo, una lista de alimentos y nuestro plan de comidas de siete d\u00edas para desarrollar masa muscular r\u00e1pidamente.<\/p>\n<p><iframe title=\"reproductor de videos de youtube\" src=\"https:\/\/www.youtube.com\/embed\/PsxLss5JM9c\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>Dieta para culturismo<\/h2>\n<h3>calor\u00edas<\/h3>\n<p>Al ejecutar un programa de entrenamiento de volumen necesitas lograr dos cosas. El primero es desarrollar masa muscular y el segundo es eliminar grasa corporal. Para lograr ambos <a href=\"https:\/\/anabolic-coach.com\/es\/levantamiento-de-pesas-versus-culturismo\/\" target=\"_blank\" rel=\"noopener\">culturismo<\/a> objetivos, es necesario realizar entrenamiento de fuerza y comer sano. Comer bien significa simplemente tener un plan de dieta muscular cuidadosamente elaborado.<\/p>\n<p>Este plan debe garantizar que consumas las cantidades correctas de macronutrientes y calor\u00edas que te ayudar\u00e1n a ganar masa muscular esquel\u00e9tica mientras mantienes o pierdes grasa corporal. Cuando busca aumentar su volumen, su ingesta cal\u00f3rica debe ser alta para mantener o superar un peso objetivo.<\/p>\n<p>Sin embargo, los culturistas que entrenan para una competencia necesitar\u00edan consumir menos calor\u00edas de las que consumir\u00edan diariamente para mantener su masa muscular esquel\u00e9tica.<\/p>\n<p>Durante el entrenamiento de fuerza o fuera de temporada, debe aumentar su ingesta cal\u00f3rica diaria hasta en 15%, mientras que para perder grasa corporal, debe reducir igualmente su ingesta cal\u00f3rica diaria en 15%.<\/p>\n<p>Antes de iniciar cualquier plan de comidas, ser\u00eda recomendable consultar a su m\u00e9dico, dietista y entrenador. Estos profesionales estar\u00e1n en la mejor posici\u00f3n para guiarlo a trav\u00e9s de la cantidad de calor\u00edas que necesita consumir diariamente.<\/p>\n<h3>macronutrientes<\/h3>\n<p>Existen tres macronutrientes o macros, a saber; prote\u00ednas, carbohidratos y grasas. Por lo general, su culturismo diario <a href=\"https:\/\/anabolic-coach.com\/es\/la-dieta-vegana-segura-para-ti\/\" target=\"_blank\" rel=\"noopener\">plan diet\u00e9tico<\/a> consistir\u00e1 en comidas que contengan estos tres macros. La pregunta radica en qu\u00e9 porcentaje de carbohidratos, prote\u00ednas y grasas debe comer diariamente para mantener o perder grasa corporal y desarrollar masa muscular en el proceso.<\/p>\n<p>Un estudio sugiere un rango porcentual para la ingesta cal\u00f3rica de las tres macros durante su programa de aumento de volumen. Esta tasa de consumo se destaca a continuaci\u00f3n;<\/p>\n<ul>\n<li><strong>Prote\u00ednas<\/strong>: Entre 25 y 30% de sus calor\u00edas diarias deben provenir de alimentos ricos en prote\u00ednas como pescado, carne de res magra y frijoles<\/li>\n<li><strong>carbohidratos<\/strong>: Entre 55 y 601 TP2T de calor\u00edas deben provenir de alimentos ricos en carbohidratos como el arroz integral, el pan de trigo y la quinua.<\/li>\n<li><strong>Grasas<\/strong>: Entre 15 y 20% de sus calor\u00edas diarias deben provenir de alimentos con grasas saludables como nueces, semillas y aceite de oliva.<\/li>\n<\/ul>\n<p>Adem\u00e1s de tener un plan diario de dieta muscular que consta de las tres macros, su plan tambi\u00e9n debe prever un m\u00ednimo de tres comidas por d\u00eda.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2672\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/macronutrients-nutrition-made-simple.jpg\" alt=\"\" width=\"801\" height=\"542\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/macronutrients-nutrition-made-simple.jpg 801w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/macronutrients-nutrition-made-simple-300x203.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/macronutrients-nutrition-made-simple-768x520.jpg 768w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/macronutrients-nutrition-made-simple-18x12.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/macronutrients-nutrition-made-simple-561x380.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/macronutrients-nutrition-made-simple-265x179.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/macronutrients-nutrition-made-simple-531x359.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/macronutrients-nutrition-made-simple-364x246.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/macronutrients-nutrition-made-simple-728x493.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/macronutrients-nutrition-made-simple-608x411.jpg 608w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/macronutrients-nutrition-made-simple-758x513.jpg 758w\" sizes=\"(max-width: 801px) 100vw, 801px\" \/><\/p>\n<h2>\u00bfQu\u00e9 alimentos son los mejores incluidos en su dieta?<\/h2>\n<p>Su enfoque principal al elegir las comidas que come diariamente debe ser obtener alimentos saludables que le proporcionen los nutrientes y las calor\u00edas que necesita. Cuando se trata de satisfacer sus demandas de macronutrientes, los alimentos a continuaci\u00f3n se consideran ampliamente como los mejores para una dieta saludable de culturismo.<\/p>\n<h3>Prote\u00ednas<\/h3>\n<p>Los mejores alimentos ricos en prote\u00ednas que debes incluir en tu plan de dieta muscular son:<\/p>\n<ul>\n<li>Pechugas de pollo o pavo<\/li>\n<li>\u00a0legumbres y frijoles<\/li>\n<li>\u00a0Huevos<\/li>\n<li>\u00a0Pez<\/li>\n<li>\u00a0carne magra<\/li>\n<li>Yogur<\/li>\n<\/ul>\n<p>La prote\u00edna es esencial para desarrollar masa muscular y reparar los m\u00fasculos esquel\u00e9ticos da\u00f1ados al promover la s\u00edntesis de prote\u00ednas en los tejidos musculares.<\/p>\n<h3>carbohidratos<\/h3>\n<p>Los carbohidratos que consumas te proporcionar\u00e1n la energ\u00eda necesaria para completar tus sesiones de entrenamiento de alta intensidad a intervalos (HIIT). Algunos de los mejores alimentos para su requerimiento diario de carbohidratos incluyen:<\/p>\n<ul>\n<li>Grano integral<\/li>\n<li>Avena<\/li>\n<li>Cereales<\/li>\n<li>arroz integral<\/li>\n<li>Quinua<\/li>\n<li>Verduras con almid\u00f3n como patatas irlandesas o dulces<\/li>\n<li>Otras verduras como el br\u00f3coli, los pepinos y las verduras de hoja verde<\/li>\n<li>Frutas como pl\u00e1tanos, manzanas y naranjas.<\/li>\n<\/ul>\n<h3>Grasas<\/h3>\n<p>Es importante incluir grasas saludables en tu dieta, ya que son tan importantes como las otras dos macros. Las grasas ayudan a promover el buen funcionamiento del cerebro y del sistema nervioso. Algunas grasas saludables que debe considerar incluir en su plan de comidas diarias incluyen:<\/p>\n<ul>\n<li>Aceites saludables como el aceite de oliva<\/li>\n<li>Nueces<\/li>\n<li>Semillas<\/li>\n<li>frutas como el aguacate<\/li>\n<\/ul>\n<p>Al planificar una dieta de musculaci\u00f3n saludable, debe tener en cuenta que hay muchas comidas con macros combinados. Por ejemplo, las nueces y las semillas ofrecen prote\u00ednas y grasas saludables.<\/p>\n<p>Por lo tanto, al planificar sus comidas diarias, debe tener en cuenta la cantidad de macrocalor\u00edas derivadas de cada alimento. Esto es importante, ya que desea mantener un super\u00e1vit cal\u00f3rico si est\u00e1 aumentando de volumen, pero con m\u00e1s \u00e9nfasis en las calor\u00edas de las prote\u00ednas en lugar de las grasas.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2673\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/fats.jpeg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/fats.jpeg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/fats-300x168.jpeg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/fats-18x10.jpeg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/fats-192x108.jpeg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/fats-384x216.jpeg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/fats-364x205.jpeg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/fats-728x409.jpeg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/fats-561x314.jpeg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/fats-265x148.jpeg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/fats-531x297.jpeg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/fats-608x340.jpeg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>Plan de dieta muscular de 7 d\u00edas<\/h2>\n<p>En primer lugar, este plan de dieta muscular de siete d\u00edas es solo una muestra. Como ya se mencion\u00f3, debe consultar con un nutricionista y \/ o un entrenador de culturismo experimentado para elaborar una dieta de culturismo saludable que funcione para usted. Este plan de comidas tendr\u00e1 en cuenta varios factores, incluidos su edad, sexo, IMC y objetivos de culturismo.<\/p>\n<p>En \u00faltima instancia, su plan diet\u00e9tico lo ayudar\u00e1 a proporcionarle el combustible energ\u00e9tico necesario para sus sesiones diarias de entrenamiento mientras aumenta la s\u00edntesis de prote\u00ednas durante sus d\u00edas de descanso, lo que ayuda a la reparaci\u00f3n y el crecimiento muscular.<\/p>\n<h3>Plan de comidas del d\u00eda 1:<\/h3>\n<ul>\n<li>Desayuno: avena, verduras salteadas como br\u00f3coli, verduras de hoja verde y esp\u00e1rragos, adem\u00e1s de huevos revueltos.<\/li>\n<li>Snack \u2013 Batido de prote\u00edna de suero<\/li>\n<li>Almuerzo: papas al horno (irlandesas o dulces), vegetales verdes mixtos m\u00e1s pavo a la parrilla o pechugas de pollo<\/li>\n<li>Merienda \u2013 Palitos de zanahoria m\u00e1s huevos duros<\/li>\n<li>Cena: arroz integral, jud\u00edas verdes y salm\u00f3n asado.<\/li>\n<\/ul>\n<h3>Plan de comidas del d\u00eda 2:<\/h3>\n<ul>\n<li>Desayuno: tortitas de ar\u00e1ndanos<\/li>\n<li>Merienda \u2013 Merienda de frutas como almendras y rodajas de manzana.<\/li>\n<li>Almuerzo: hamburguesa de carne magra molida con jud\u00edas verdes, cebollas, tomates y lechuga<\/li>\n<li>Snack \u2013 Batido de prote\u00edna de suero<\/li>\n<li>Cena: arroz integral con camarones salteados, espinacas y pimiento<\/li>\n<\/ul>\n<h3>Plan de comidas del d\u00eda 3:<\/h3>\n<ul>\n<li>Desayuno: granola integral, nueces, almendras, bayas frescas y yogur griego<\/li>\n<li>Snack \u2013 Batido de prote\u00edna de suero<\/li>\n<li>Almuerzo: salm\u00f3n a la parrilla, ensalada de espinacas con br\u00f3coli.<\/li>\n<li>Merienda \u2013 Tortilla (clara de huevo) con champi\u00f1ones y pimientos<\/li>\n<li>Cena: pavo o pechugas de pollo, patatas irlandesas o dulces, salsa fresca y ensalada de la huerta.<\/li>\n<\/ul>\n<h3>Plan de comidas del d\u00eda 4:<\/h3>\n<ul>\n<li>Desayuno \u2013 Huevos revueltos (claras de huevo), avena con ar\u00e1ndanos<\/li>\n<li>Snack \u2013 Palitos de apio y zanahoria con pechuga de pollo<\/li>\n<li>Almuerzo \u2013 Solomillo o chulet\u00f3n, champi\u00f1ones y br\u00f3coli<\/li>\n<li>Merienda: rodajas de manzana con mantequilla de nuez natural<\/li>\n<li>Cena: arroz integral, pescado a la parrilla con ensalada de la huerta.<\/li>\n<\/ul>\n<h3>Plan de comidas del d\u00eda 5:<\/h3>\n<ul>\n<li>Desayuno \u2013 Batido de avena con prote\u00edna de suero<\/li>\n<li>Merienda: huevos duros, pepinos y pimientos en rodajas<\/li>\n<li>Almuerzo: pavo o pollo a la parrilla, jud\u00edas verdes, ensalada mixta<\/li>\n<li>Merienda: frutos secos, bayas y yogur griego.<\/li>\n<li>Cena \u2013 Pescado a la plancha, jud\u00edas verdes y quinoa<\/li>\n<\/ul>\n<h3>Plan de comidas del d\u00eda 6:<\/h3>\n<ul>\n<li>Desayuno \u2013 Pan Ezekiel con queso, huevos revueltos, tomates y pimientos<\/li>\n<li>Snack \u2013 Batido de prote\u00edna de suero<\/li>\n<li>Almuerzo: pechugas de pavo o pollo a la parrilla, frijoles negros, pimientos, lechuga romana y cebollas<\/li>\n<li>Snack \u2013 Almendras y manzanas<\/li>\n<li>Cena: chulet\u00f3n o solomillo, papas irlandesas o dulces, br\u00f3coli, esp\u00e1rragos y palitos de apio<\/li>\n<\/ul>\n<h3>Plan de comidas del d\u00eda 7:<\/h3>\n<ul>\n<li>Desayuno: granola integral, yogur griego con ar\u00e1ndanos<\/li>\n<li>Merienda: pechugas de pollo o pavo, palitos de apio y zanahorias<\/li>\n<li>Almuerzo: pechugas de pavo o pollo a la parrilla, almendras, espinacas y rodajas de fresa<\/li>\n<li>Snack \u2013 Batido de prote\u00edna de suero<\/li>\n<li>Cena: arroz integral, camarones salteados, br\u00f3coli, cebollas y pimientos<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2675\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/diet.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/diet.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/diet-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/diet-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/diet-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/diet-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/diet-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/diet-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/diet-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/diet-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/diet-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/05\/diet-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>Pensamientos finales<\/h2>\n<p>Adem\u00e1s de mantener un plan diet\u00e9tico diario y comer sano, tambi\u00e9n debe considerar incluir suplementos. Los suplementos como el monohidrato de creatina, la beta-alanina, los omega-3, la cafe\u00edna y el malato de citrulina le brindan al cuerpo los nutrientes y las vitaminas que lo ayudar\u00e1n en su programa de aumento de volumen.<\/p>\n<p>A <a href=\"https:\/\/anabolic-coach.com\/es\/culturismo-nutricion-plan\/\" target=\"_blank\" rel=\"noopener\">dieta saludable para el culturismo<\/a> combinado con suplementos y un programa de entrenamiento de fuerza te permitir\u00e1 alcanzar tus objetivos de desarrollo muscular y de fuerza. Sin embargo, no olvide hablar con su nutricionista y entrenador antes de comenzar cualquier programa de musculaci\u00f3n. Puede obtener su plan de dieta muscular especializado de un entrenador experimentado aqu\u00ed hoy.<\/p>","protected":false},"excerpt":{"rendered":"<p>Una dieta de musculaci\u00f3n saludable es necesaria si desea lograr ganancias de musculaci\u00f3n r\u00e1pidamente. Ya sea que sea un culturista de nivel principiante, intermedio o avanzado, debe tener un plan de comidas diario cuidadosamente estructurado que est\u00e9 dise\u00f1ado para cumplir con sus objetivos de culturismo peculiares. Este plan de dieta muscular tendr\u00e1 en cuenta muchos factores, incluyendo su edad, [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/es\/como-los-culturistas-construyen-musculo-con-dieta\/\">M\u00e1s<\/a><\/p>","protected":false},"author":3,"featured_media":2680,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[70],"tags":[],"class_list":{"0":"post-2670","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Do Bodybuilders Build Muscle With Diet? - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Unveil the power of nutrition in bodybuilding as we delve into how bodybuilders effectively build muscle through their diet.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/anabolic-coach.com\/es\/como-los-culturistas-construyen-musculo-con-dieta\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Do Bodybuilders Build Muscle With Diet? 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