{"id":923,"date":"2022-09-26T10:22:00","date_gmt":"2022-09-26T10:22:00","guid":{"rendered":"https:\/\/marchettirules.com\/blog\/?p=923"},"modified":"2024-03-14T20:00:41","modified_gmt":"2024-03-14T20:00:41","slug":"vegano-y-fit-se-puede","status":"publish","type":"post","link":"https:\/\/marchettirules.com\/blog\/vegano-y-fit-se-puede\/","title":{"rendered":"VEGANO Y FIT \u00bfSE PUEDE?"},"content":{"rendered":"<p>Cada vez son m\u00e1s las personas que buscan virar hacia una alimentaci\u00f3n basada en plantas, a partir de reducir de a poco las porciones de carne y de otros productos de origen animal. Entre quienes tienen el objetivo, a la vez, de ganar masa muscular, suelen surgir algunas dudas, ya que ven\u00edan acostumbrados a obtener las prote\u00ednas de la carne, el huevo y los l\u00e1cteos. Si est\u00e1s en ese grupo y te pregunt\u00e1s si se puede ser vegano y fit al mismo tiempo, \u00a1claro que es posible!<\/p><p>A todos aquellos que dicen que, por m\u00e1s que hagamos todos los esfuerzos, es inviable combinar estos dos estilos de vida, vamos a ense\u00f1arles a mover la cabecita afuera del <em>tupper<\/em>.<\/p><p>Veamos: \u00bfqu\u00e9 se precisa para llevar nuestra masa muscular a otro nivel? Una dieta rica en <a href=\"https:\/\/www.instagram.com\/reel\/CaVEVImp3Q6\/?utm_source=ig_web_copy_link\">prote\u00ednas<\/a>, una ingesta adecuada de energ\u00eda y una actividad f\u00edsica en la que tus m\u00fasculos hagan la suficiente fuerza como para precisar readaptarse y crecer.<\/p><p>\u00bfAlgo de todo eso es imposible en una alimentaci\u00f3n completamente basada en plantas? Claro que no. Se puede ser vegano y fit al mismo tiempo. La respuesta es un s\u00ed absoluto.<\/p><p>De las tres cosas que nombramos, hay dos en las que tu modalidad puede ser la misma que la de un omn\u00edvoro.<\/p><ul class=\"wp-block-list\"><li>La actividad f\u00edsica que elijas deber\u00eda combinar fuerza y resistencia y representarte un desaf\u00edo: cuando tu cuerpo siente el trabajo, busca adaptarse a la nuevo y se genera la hipertrofia.<\/li><li>Por otro lado, vas a buscar una alimentaci\u00f3n que tenga la suficiente energ\u00eda para gastar en esa actividad f\u00edsica, incorporando hidratos de carbono (cereales, frutas y legumbres energ\u00e9ticas como la papa, la batata y el choclo) y grasas de buena calidad nutricional (palta, aceite de oliva, semillas). Todo esto, SIEMPRE adaptado a tu requerimiento energ\u00e9tico, porque record\u00e1 que lo que sobra, aunque sea sano, se guarda.<\/li><\/ul><p>El tercer punto, que es <a href=\"https:\/\/marchettirules.com\/blog\/proteinas-grandes-aliadas-2\/\">la importancia de una buena ingesta de prote\u00ednas<\/a>, es el que va a diferir un poco entre una persona con una alimentaci\u00f3n omn\u00edvora y vos, que quer\u00e9s ser vegano y fit.<\/p><ul class=\"wp-block-list\"><li>Como todos, vas a necesitar entre 1,8 y 2,2 gramos de prote\u00edna por cada kilo de tu peso; pero, en tu caso, no van a provenir de las carnes, los huevos y los l\u00e1cteos, sino de las legumbres, la qu\u00ednoa, el tofu, el seit\u00e1n, el germen de trigo y la levadura nutricional.<\/li><\/ul><figure class=\"wp-block-image alignleft size-full is-resized is-style-default\"><a href=\"https:\/\/i0.wp.com\/marchettirules.com\/blog\/wp-content\/uploads\/2022\/09\/Diseno-sin-titulo-1-1.jpg?ssl=1\"><img data-recalc-dims=\"1\" fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/marchettirules.com\/blog\/wp-content\/uploads\/2022\/09\/Diseno-sin-titulo-1-1.jpg?resize=390%2C146&#038;ssl=1\" alt=\"\" class=\"wp-image-926\" width=\"390\" height=\"146\" srcset=\"https:\/\/i0.wp.com\/marchettirules.com\/blog\/wp-content\/uploads\/2022\/09\/Diseno-sin-titulo-1-1.jpg?w=472&amp;ssl=1 472w, https:\/\/i0.wp.com\/marchettirules.com\/blog\/wp-content\/uploads\/2022\/09\/Diseno-sin-titulo-1-1.jpg?resize=300%2C113&amp;ssl=1 300w\" sizes=\"(max-width: 390px) 100vw, 390px\" \/><\/a><figcaption><strong><em>Una alimentaci\u00f3n variada es la clave para contar con todos los nutrientes necesarios. <\/em><\/strong><\/figcaption><\/figure><p>Suelen preguntarme mucho por la complementaci\u00f3n proteica, ya que son pocas las fuentes de prote\u00edna vegetal que tienen todos los amino\u00e1cidos esenciales. \u00bfTe cuento una regla f\u00e1cil para poner en pr\u00e1ctica?<\/p><p>Cuando consumas legumbres, intent\u00e1 combinarlas con cereales, semillas, o frutos secos. \u00a1Y no hace falta que sea siempre en el mismo momento! Hay cada vez m\u00e1s estudios que explican que esta complementaci\u00f3n puede hacerse lo largo del d\u00eda, ya que los amino\u00e1cidos de los alimentos se liberan y se absorben de forma gradual.<\/p><p>\u00a1Te dejo un \u00faltimo consejo! Como una alimentaci\u00f3n con tanta presencia de legumbres puede hacerte sentir hinchado, es ideal regular bien las porciones de frutas; si bien necesit\u00e1s energ\u00eda, es ideal que no provenga principalmente de az\u00facares que pueden profundizar tu sensaci\u00f3n de hinchaz\u00f3n.<\/p><p>Que nadie te diga que no pod\u00e9s. Con buena informaci\u00f3n y con la ayuda de un profesional, todo es posible. Rompamos juntos los estereotipos y enamorate del proceso, que pod\u00e9s ser, y de sobra, vegano y fit.<\/p><p class=\"has-text-align-center\">&#8230;<\/p><p><strong><em>\u00bfQuer\u00e9s saber m\u00e1s sobre c\u00f3mo llevar adelante una alimentaci\u00f3n basada en plantas sin que te falten nutrientes? Te invito mi pr\u00f3ximo taller, ABC Veggie, el 5 de octubre, a las 19 hs. Pod\u00e9s inscribirte <a href=\"https:\/\/marchettirules.com\/tienda_producto.php?id=65\">ac\u00e1<\/a>.<\/em><\/strong><\/p>","protected":false},"excerpt":{"rendered":"<p>Todo es posible si vas detr\u00e1s de tu objetivo con la informaci\u00f3n correcta.<\/p>\n","protected":false},"author":3,"featured_media":924,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[28],"tags":[],"class_list":["post-923","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness-fitness"],"blocksy_meta":{"styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":6}},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>VEGANO Y FIT \u00bfSE PUEDE? - MarchettiRules\u00ae<\/title>\n<meta name=\"description\" content=\"Tener una alimentaci\u00f3n libre de productos de origen animal no es sin\u00f3nimo de no poder ganar buena masa muscular. \u00bfVegano y fit? 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