{"id":1778,"date":"2016-11-07T00:00:00","date_gmt":"2016-11-07T07:00:00","guid":{"rendered":"https:\/\/www.vailhealth.org\/protein-busters-building-muscle-mass\/"},"modified":"2026-04-07T09:08:47","modified_gmt":"2026-04-07T16:08:47","slug":"proteina-para-ganar-masa-muscular","status":"publish","type":"post","link":"https:\/\/www.vailhealth.org\/es\/news\/protein-busters-building-muscle-mass\/","title":{"rendered":"Protein Busters: Construcci\u00f3n de Masa Muscular"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><em>La autora Katie Mazzia, MS, RD, CDE, es nutricionista en Vail Valley Medical Center. <\/em><strong><br><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>MITO:<\/strong> Necesitas grandes cantidades de prote\u00edna para desarrollar masa muscular.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>VERDAD<\/strong> Cualquier exceso de prote\u00edna m\u00e1s all\u00e1 de lo que el cuerpo necesita se quema como energ\u00eda o se almacena como grasa corporal. <br><br>La cantidad de prote\u00edna que requiere un individuo sano se basa en el tipo y la frecuencia del ejercicio. Como gu\u00eda general, selecciona el tipo de actividad que mejor te describa y calcula tus requerimientos de prote\u00edna. Elige una mezcla de prote\u00ednas de alimentos reales y reserva las barras nutritivas y los polvos para cuando te convenga o para esa soluci\u00f3n r\u00e1pida justo despu\u00e9s de un entrenamiento intenso.<\/p>\n\n\n\n<figure class=\"wp-block-table wp-block-table__container\"><div class=\"wp-block-table__custom-wrapper\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>TIPO DE ACTIVIDAD<\/strong><\/td><td><strong>*PROTE\u00cdNA REQUERIDA POR CADA KILO DE PESO CORPORAL<\/strong><\/td><\/tr><tr><td>Sedentario<\/td><td>.0.4-0.5 g\/d\u00eda<\/td><\/tr><tr><td>Deportes de resistencia<\/td><td>.0,55-0,7 g\/d\u00eda<\/td><\/tr><tr><td>Entrenamiento con pesas<\/td><td>.0.6-0.9 gramos\/d\u00eda<\/td><\/tr><\/tbody><\/table><\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Los requerimientos de prote\u00edna var\u00edan porque esta informaci\u00f3n se basa en estudios separados de diferentes investigadores.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ejemplo: 150 lb. por persona actividades de resistencia = 83 g-105 g (0.55-0.7 g) de prote\u00edna por d\u00eda.<\/p>\n\n\n\n<figure class=\"wp-block-table wp-block-table__container\"><div class=\"wp-block-table__custom-wrapper\"><table><tbody><tr><td><strong>FUENTES DE PROTE\u00cdNA DE LOS ALIMENTOS<\/strong><\/td><td><strong>TAMA\u00d1O POR PORCI\u00d3N<\/strong><\/td><td><strong>PROTE\u00cdNA (g)<\/strong><\/td><\/tr><tr><td>Quinoa<\/td><td>1 taza<\/td><td>22<\/td><\/tr><tr><td>Pescado\/mariscos aves de corral carne roja magra cerdo bisonte carne de caza<\/td><td>85 gramos.<\/td><td>21<\/td><\/tr><tr><td>Tofu normal<\/td><td>1 taza (1\/2 bloque)<\/td><td>20<\/td><\/tr><tr><td>Yogur griego<\/td><td>6-8 oz.<\/td><td>15-20<\/td><\/tr><tr><td>Lenteja de ri\u00f1\u00f3n, edamame negro<\/td><td>1 taza<\/td><td>13-16<\/td><\/tr><tr><td>Huevos<\/td><td>1<\/td><td>6<\/td><\/tr><tr><td>Leche o yogur deslactosado<\/td><td>8 oz.<\/td><td>10<\/td><\/tr><tr><td>Queso<\/td><td>1 oz.<\/td><td>7<\/td><\/tr><tr><td>Leche de soya<\/td><td>1 taza<\/td><td>6<\/td><\/tr><tr><td>Nueces peladas o mantequilla de nuez 2T<\/td><td>1\/4 taza<\/td><td>7<\/td><\/tr><tr><td>Arroz integral o pasta cocida<\/td><td>1 taza<\/td><td>5<\/td><\/tr><tr><td>Verduras cocidas<\/td><td>1 taza<\/td><td>5<\/td><\/tr><tr><td>Pan integral<\/td><td>1 rebanada<\/td><td>3-5<\/td><\/tr><tr><td>Frutas<\/td><td>1 porci\u00f3n\/pieza<\/td><td>1<\/td><\/tr><\/tbody><\/table><\/div><\/figure>","protected":false},"excerpt":{"rendered":"<p>Author Katie Mazzia MS RD CDE is a nutritionist at Vail Valley Medical Center. MYTH: You need large amounts of protein to build muscle mass. TRUTH: Any excess protein beyond what the body needs is burned for energy or stored as body fat. The amount of protein required by a healthy individual is based on&#8230;<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1778","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Protein Busters: Building Muscle Mass | Vail Health<\/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:\/\/www.vailhealth.org\/es\/noticias\/proteina-para-ganar-masa-muscular\/\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Protein Busters: Building Muscle Mass | Vail Health\" \/>\n<meta property=\"og:description\" content=\"Author Katie Mazzia MS RD CDE is a nutritionist at Vail Valley Medical Center. 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