Molts de vosaltres m´heu preguntat com heu de menjar per guanyar múscul. Opino que la clau està en tenir una base proteica alta, consumir suficients carbohidrats intra-entrenament i post-entrenament i suficients calories al llarg del dia, i que tot això sigui amb menjars d´alt valor nutritiu.
La clau està en consumir suficients nutrients per poder entrenar a tot gas en el gimnàs i que la proteïna que consumim s´utilitzi per a construir teixit muscular. Però no serveix menjar “tot el que se´ns posi davant”, ja que el que volem és limitar el guany de greix en tot el procés.
Si volem guanyar múscul, hem de:
1) Ingerir més calories de les que consumim.
2) Maximitzar la renovació de proteïnes(recanvi proteic)
3) Promoure l´anabolisme muscular i reduir el catabolisme muscular.
4) Millorar el nostre maneig de la insulina (sensibilitat/resistència a la insulina)
5) Reclutar un major nombre d´unitats motores en el múscul.
6) Augmentar el volum de les cèl·lules musculars (per una major acumulació de glucogen intramuscular)
1) Ingerir més calories de les que consumim
Què és suficient? Depèn de cadascú. Jo no creixo fins que consumeixo 4000 Kcal o més. Com ho sé? Provant. Comences amb 3000 Kcal a la setmana, si no veus canvis orientats al teu objectiu (guany muscular), puges a 3250 a la setmana següent, si segueixes sense veure canvis, puges a 3500 a la setmana següent, i així fins que comencis a veure´ls (no pugis de cop de consumir 2500 Kcal a 4000 Kcal perque t´engreixaries, deixa que el teu cos s´adapti poc a poc a una major ingesta calòrica). Però per fer això, tens que monitoritzar tot el que menges, ja sigui apuntant-ho en un quadern o un excel i fent els teus càlculs o utilitzant una aplicació com MyFitnessPal (molt més senzill)
2)Maximitzar la tasa de renovació de proteïnes / recanvi protèic
El nostre cos està renovant proteïnes constantment, per tant, un consum proteïc insuficient comportarà que el cos robi aminoàcids del múscul si els necessita per unes altres funcions més crítiques (recorda que pel cos, la construcció del teixit muscular no és una prioritat)
Hi ha molts factors que influencien la tasa de renovació de proteïnes, la quantitat de proteïnes que consumim, el tipus d´entrenament que realitzem, l´ambient hormonal que promovem en el nostre cos (anabolisme vs catabolisme), etc
3)Promoure l´anabolisme muscular i reduïr el catabolisme muscular
Sense entrar en masses complicacions, ja que això requeriria un altre article en si mateix, volem mantenir a ratlla el cortisol i utilitzar la insulina al nostre favor (unes altres hormones, com la hormona del creixement, també són importants i hem de tenir-les en compte, però anem pas a pas)
Què vol dir això? Que necessiten reduir les hormones que creen estrès al mínim necessari. Necessites cortisol pel matí al aixecar-te i tindre energia, i necessites cortisol mentre entrenes, però la resta del dia volem limitar-lo al mínim.
Us enrecordeu quan l´altre dia preguntava si fèieu cardio en dejú i/o a primera hora del matí? Els vostres nivells de cortisol tenen molt a veure amb que sigui recomanable o no recomanable que feu cardio a primera hora del matí (jo personalment mai el faria en dejú, prendria sempre aminoàcids ramificats abans/durant i probablement prendria també MCT´s – triglicèrids de cadena mitja – abans. Però aquest tema el deixem també per un altre article)
Eduardo Barrecheguren. Cap d´entrenadors de Ultimate Perfomance Marbella
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