{"id":3550,"date":"2026-06-09T23:14:55","date_gmt":"2026-06-09T23:14:55","guid":{"rendered":"https:\/\/viejitasperobonitas.xyz\/?p=3550"},"modified":"2026-06-09T23:14:55","modified_gmt":"2026-06-09T23:14:55","slug":"6-alimentos-que-ayudan-a-aumentar-la-masa-muscular","status":"publish","type":"post","link":"https:\/\/viejitasperobonitas.xyz\/?p=3550","title":{"rendered":"6 Alimentos que ayudan a aumentar la masa muscular"},"content":{"rendered":"<p>El m\u00fasculo est\u00e1 compuesto en su mayor\u00eda por agua y un $20\\%$ de prote\u00ednas. <\/p>\n<p>Para ganarlo, necesitas estar en un super\u00e1vit cal\u00f3rico (comer m\u00e1s calor\u00edas de las que quemas) e ingerir suficiente prote\u00edna (de $1.2$ a $2.5$ gramos por kilo de peso al d\u00eda, seg\u00fan tu actividad).Los mejores alimentos para lograrlo:Huevo: Tiene la prote\u00edna m\u00e1s completa porque aporta todos los amino\u00e1cidos esenciales (la mayor\u00eda en la clara, pero la yema tambi\u00e9n cuenta).Carnes (Rojas y Blancas): Aportan entre el $15\\%$ y $22\\%$ de prote\u00edna, adem\u00e1s de hierro y zinc. <\/p>\n<p>En prote\u00edna son casi iguales; lo \u00fanico que cambia entre ellas es la cantidad de grasa.L\u00e1cteos: La leche, el queso y el yogur aportan prote\u00ednas de alto valor biol\u00f3gico, destacando la case\u00edna (que es el $80\\%$ de su prote\u00edna).Qu\u00ednoa: Es un pseudocereal complet\u00edsimo que aporta de $13$ a $16$ gramos de prote\u00edna por cada $100$ gramos, adem\u00e1s de vitaminas y minerales.Legumbres y Cereales Integrales: Las legumbres tienen entre un $17\\%$ y $25\\%$ de prote\u00edna (casi como la carne). Al combinarlas con cereales integrales (que aportan fibra y carbohidratos buenos), logras una prote\u00edna completa y de excelente calidad.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>El m\u00fasculo est\u00e1 compuesto en su mayor\u00eda por agua y un $20\\%$ de prote\u00ednas. Para ganarlo, necesitas estar en un super\u00e1vit cal\u00f3rico (comer m\u00e1s calor\u00edas de las&#8230; <\/p>\n","protected":false},"author":1,"featured_media":3551,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3550","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>6 Alimentos que ayudan a aumentar la masa muscular - Viejitasperobonitas<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/viejitasperobonitas.xyz\/?p=3550\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 Alimentos que ayudan a aumentar la masa muscular - Viejitasperobonitas\" \/>\n<meta property=\"og:description\" content=\"El m\u00fasculo est\u00e1 compuesto en su mayor\u00eda por agua y un $20%$ de prote\u00ednas. 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