{"id":4897,"date":"2023-10-30T18:54:23","date_gmt":"2023-10-30T17:54:23","guid":{"rendered":"https:\/\/www.clu-you.com\/blog\/?p=4897"},"modified":"2023-10-30T19:18:39","modified_gmt":"2023-10-30T18:18:39","slug":"importancia-de-mantener-la-masa-muscular-de-las-mujeres","status":"publish","type":"post","link":"https:\/\/www.clu-you.com\/blog\/importancia-de-mantener-la-masa-muscular-de-las-mujeres\/?lang=es","title":{"rendered":"Importancia de mantener la masa muscular de las mujeres"},"content":{"rendered":"<span class=\"span-reading-time rt-reading-time\" style=\"display: block;\"><span class=\"rt-label rt-prefix\">Tiempo de lectura:<\/span> <span class=\"rt-time\"> 3<\/span> <span class=\"rt-label rt-postfix\">minutos<\/span><\/span>\n<p class=\"has-secondary-color has-text-color\">El m\u00fasculo juega un papel clave en el metabolismo de las prote\u00ednas de todo el cuerpo, ya que act\u00faa como dep\u00f3sito principal de amino\u00e1cidos para mantener la s\u00edntesis de prote\u00ednas en los tejidos y \u00f3rganos vitales y proporciona precursores gluconeog\u00e9nicos hep\u00e1ticos.<\/p>\n\n\n\n<p class=\"has-secondary-color has-text-color\">Los m\u00fasculos ganan masa y fuerza gracias a la ingesta de prote\u00ednas y la actividad f\u00edsica constante que los mantiene acondicionados para la resistencia y el movimiento.&nbsp;<\/p>\n\n\n\n<p class=\"has-secondary-color has-text-color\">Se ha demostrado que el ejercicio de resistencia al menos tres veces por semana es una de las principales estrategias, junto con una dieta equilibrada o una alimentacion para ganar masa muscular, y para fortalecer, tonificar y mantener los m\u00fasculos, incluso si est\u00e1 tratando de perder peso y grasa al mismo tiempo.<\/p>\n\n\n\n<p class=\"has-secondary-color has-text-color\">La&nbsp;masa&nbsp;muscular&nbsp;est\u00e1 formada por el conjunto total de tejido llamado, com\u00fanmente, m\u00fasculo. <\/p>\n\n\n\n<p class=\"has-secondary-color has-text-color\">El m\u00fasculo esquel\u00e9tico es un \u00f3rgano que tiene como funci\u00f3n fundamental&nbsp;facilitarnos el movimiento, la estabilidad articular y protecci\u00f3n estructural de nuestro esqueleto.<\/p>\n\n\n\n<p class=\"has-secondary-color has-text-color\"> Esta tiene la capacidad para expandirse o abultarse, hecho que depender\u00e1 de la fuerza que apliquemos al m\u00fasculo. Cuanta m\u00e1s fuerza, mayor ser\u00e1 la&nbsp;masa&nbsp;muscular&nbsp;del sujeto para poder oponer resistencia. <\/p>\n\n\n\n<p class=\"has-secondary-color has-text-color\">Es importante, considerar otras partes como el m\u00fasculo transverso del abdomen y el m\u00fasculo esternocleidomastoideo.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<p class=\"has-secondary-color has-text-color\">Mantener la masa muscular es particularmente dif\u00edcil para los adultos mayores de 30 a\u00f1os, especialmente cuando hay falta de ejercicio, porque la edad act\u00faa como un reloj que avanza progresivamente y consume m\u00fasculo y fuerza. Nuestros m\u00fasculos comienzan a deteriorarse naturalmente tan pronto llegamos a los 30 a\u00f1os.<\/p>\n\n\n\n<p class=\"has-secondary-color has-text-color\">Cuando tenemos 40 a\u00f1os, perdemos aproximadamente el 8% de nuestra masa muscular cada d\u00e9cada. Esto se acelera a un ritmo m\u00e1s r\u00e1pido despu\u00e9s de los 60 a\u00f1os.<\/p>\n\n\n\n<p class=\"has-secondary-color has-text-color\">La&nbsp;masa muscular participa en varias funciones, de ah\u00ed que sea importante desarrollarla:&nbsp;<\/p>\n\n\n\n<ul class=\"has-secondary-color has-text-color wp-block-list\">\n<li>Nos permite una buena movilidad, resistencia y fuerza.&nbsp;<\/li>\n\n\n\n<li>Debido a que los m\u00fasculos necesitan alimento, la masa muscular tambi\u00e9n contribuye a regular los niveles de glucosa, colesterol y triglic\u00e9ridos.&nbsp;<\/li>\n\n\n\n<li>Es un almac\u00e9n de prote\u00ednas, sustancias esenciales para el buen funcionamiento del organismo, ya que participan en el crecimiento, en el mantenimiento de los tejidos, act\u00faan como defensa natural frente a infecciones, entre otras.&nbsp;<\/li>\n\n\n\n<li>Tambi\u00e9n participa en la quema de grasa. Esto se debe a que el m\u00fasculo es un \u00f3rgano metab\u00f3licamente activo que consume calor\u00edas, fundamentalmente, de la grasa.&nbsp;Por tanto, cuanto mayor sea la masa muscular, menor ser\u00e1 cantidad de grasa en el cuerpo.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-center has-secondary-color has-text-color\"><strong>\u00bfQu\u00e9 factores influyen o favorecen el aumento de masa muscular?&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"has-secondary-color has-text-color wp-block-list\">\n<li><strong>Ingesta de prote\u00ednas:<\/strong> para la OMS una persona est\u00e1ndar necesita alrededor de 0,8 gramos por kg de peso corporal, una persona que pretenda crecer debe estar alrededor de 1,5-2 gr por kg de peso corporal. Entonces las buenas fuentes de prote\u00ednas son: huevos, ternera, pollo.<\/li>\n\n\n\n<li><strong>Rutinas en entrenamiento:<\/strong> si eres principiante lo l\u00f3gico para evitar lesiones es que empieces por un circuito, as\u00ed que te recomendamos que m\u00e1s adelante hagas una frecuencia dos o tres para maximizar la hipertrofia.<\/li>\n\n\n\n<li><strong>Importante el descanso:<\/strong> los m\u00fasculos se construyen en el gimnasio, se alimentan con una buena dieta y se recuperan de los entrenamientos durmiendo de forma adecuada, ocho horas de sue\u00f1o m\u00ednimo son fundamentals<\/li>\n\n\n\n<li><strong>El cardio es importante y tu tipo de cuerpo: <\/strong>siempre en tu rutina debes hacer cardio al empezar o finalizar tu rutina, la duraci\u00f3n de este entrenamiento depender\u00e1 si tu cuerpo es ectomorfo, endomorfo o mesomorfo, pero todos debemos hacer por lo menos 20 minutos de cardio para fortalecer nuestro coraz\u00f3n y la resistencia.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-secondary-color has-text-color\">La sarcopenia es el proceso por el cual tendemos a perder m\u00fasculo, fuerza y \u200b\u200bmovilidad con la edad. Sus s\u00edntomas incluyen debilidad generalizada, cansancio, falta de energ\u00eda, falta de equilibrio y torpeza al caminar o mantenerse en pie. <\/p>\n\n\n\n<p class=\"has-secondary-color has-text-color\">Esto explica por qu\u00e9 las personas mayores son m\u00e1s propensas a caerse o tener accidentes mientras se caminan.<\/p>\n\n\n\n<p class=\"has-secondary-color has-text-color\"><strong>Una mujer con una masa muscular ideal<\/strong>&nbsp;suele tener un porcentaje de grasa corporal bajo y un alto porcentaje de masa magra, que se compone principalmente de m\u00fasculo, hueso y \u00f3rganos internos. <\/p>\n\n\n\n<p class=\"has-secondary-color has-text-color\">El porcentaje de masa muscular ideal para una mujer puede variar dependiendo de su edad y nivel de actividad f\u00edsica.<\/p>\n\n\n\n<p class=\"has-secondary-color has-text-color\">Mant\u00e9n una rutina de ejercicios, una alimentaci\u00f3n balanceada y complem\u00e9ntalo con los mejores suplementos. Para ello, te recomendamos las <strong>Burner Caps<\/strong> de Clu. Pide las tuyas, en el siguiente link:<\/p>\n\n\n\n<p><a href=\"https:\/\/www.clu-you.com\/es-ES\/Shape\/Burner-Caps\">https:\/\/www.clu-you.com\/es-ES\/Shape\/Burner-Caps<\/a><\/p>\n\n\n<div class=\"wp-block-image is-style-rounded\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1016\" height=\"1024\" src=\"https:\/\/www.clu-you.com\/blog\/wp-content\/uploads\/2022\/04\/127178957_10158707545555279_1094803141199685347_n-1016x1024.jpg\" alt=\"\" class=\"wp-image-3347\" style=\"aspect-ratio:0.9921875;width:124px;height:auto\" srcset=\"https:\/\/www.clu-you.com\/blog\/wp-content\/uploads\/2022\/04\/127178957_10158707545555279_1094803141199685347_n-1016x1024.jpg 1016w, https:\/\/www.clu-you.com\/blog\/wp-content\/uploads\/2022\/04\/127178957_10158707545555279_1094803141199685347_n-298x300.jpg 298w, https:\/\/www.clu-you.com\/blog\/wp-content\/uploads\/2022\/04\/127178957_10158707545555279_1094803141199685347_n-150x150.jpg 150w, https:\/\/www.clu-you.com\/blog\/wp-content\/uploads\/2022\/04\/127178957_10158707545555279_1094803141199685347_n-768x774.jpg 768w, https:\/\/www.clu-you.com\/blog\/wp-content\/uploads\/2022\/04\/127178957_10158707545555279_1094803141199685347_n-1524x1536.jpg 1524w, https:\/\/www.clu-you.com\/blog\/wp-content\/uploads\/2022\/04\/127178957_10158707545555279_1094803141199685347_n-1200x1209.jpg 1200w, https:\/\/www.clu-you.com\/blog\/wp-content\/uploads\/2022\/04\/127178957_10158707545555279_1094803141199685347_n-1980x1996.jpg 1980w, https:\/\/www.clu-you.com\/blog\/wp-content\/uploads\/2022\/04\/127178957_10158707545555279_1094803141199685347_n.jpg 2032w\" sizes=\"auto, (max-width: 1016px) 100vw, 1016px\" \/><figcaption class=\"wp-element-caption\">Sirena Ruiz<\/figcaption><\/figure>\n<\/div>","protected":false},"excerpt":{"rendered":"<p><span class=\"span-reading-time rt-reading-time\" style=\"display: block;\"><span class=\"rt-label rt-prefix\">Tiempo de lectura:<\/span> <span class=\"rt-time\"> 3<\/span> <span class=\"rt-label rt-postfix\">minutos<\/span><\/span>El m\u00fasculo juega un papel clave en el metabolismo de las prote\u00ednas de todo el cuerpo, ya que act\u00faa como dep\u00f3sito principal de amino\u00e1cidos para mantener la s\u00edntesis de prote\u00ednas en los tejidos y \u00f3rganos vitales y proporciona precursores gluconeog\u00e9nicos hep\u00e1ticos. Los m\u00fasculos ganan masa y fuerza gracias a la ingesta de prote\u00ednas y la [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":4902,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[21],"tags":[],"class_list":["post-4897","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-balance-de-tu-cuerpo"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>alimentacion para ganar masa muscular<\/title>\n<meta name=\"description\" content=\"alimentacion para ganar masa muscular y reconstruir la masa osea de las mujeres, a partir de los 40 a\u00f1os. 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