Cuánta Proteína Tomar Para Perder Peso, Mantener O Aumentar La Masa Muscular
La ingesta de proteína es una de las piedras angulares en la alimentación de los deportistas. En los últimos años, ha adquirido cada vez más protagonismo debido a los cambios en las recomendaciones de los expertos sobre cuánta proteína tomar.
¿Cuántos datos contradictorios has leído u oído sobre las dietas proteicas?
Encuentra en esta guía toda la información necesaria sobre la proteína: cómo afecta a tu cuerpo, cómo te puede ayudar a progresar, hacia dónde se dirigen los estudios y las recomendaciones actuales de los expertos.
Entiende el mecanismo de los fundamentos básicos de la proteína para conocer los beneficios que aporta y la cantidad de proteínas que debes tomar en función de tus objetivos.
¿Para Qué Son Las Proteínas Y Por Qué Debería Importarte?
La palabra proteína proviene de “proteos” que en griego significa lo importante, lo principal o lo primero. Y algo de razón tenían los griegos.
Porque, aunque el debate sobre las proteínas es relativamente nuevo en el mundo deportivo, esta molécula siempre ha desempeñado un papel esencial en nuestro cuerpo.
Las proteínas se presentan prácticamente en todos los procesos biológicos del organismo.
Adoptan funciones vitales muy diversas, entre ellas, de transporte de nutrientes, funciones reguladoras que permite el equilibrio de nuestro organismo y funciones estructurales en el desarrollo, mantenimiento y resistencia mecánica de nuestro cuerpo.
La proteína se conforma de cadenas de aminoácidos. Existen veinte tipos de aminoácidos distintos, clasificados en:
- Los aminoácidos esenciales: nuestro cuerpo no puede producirlos, se obtienen únicamente a través de la alimentación.
- Los aminoácidos no-esenciales: aquellos que nuestro organismo es capaz de producir por sí solo.
Vale, después de esta lección de biología molecular, parece que esto de las proteínas es importante, pero ¿cómo me afecta esto a mí?
Te lo resumo a continuación, aunque luego entraré en más detalle.
En nuestro día a día y cuando hacemos ejercicio, nuestros músculos sufren un desgaste. Estas células dañadas hay que sustituirlas por otras nuevas que ocupen su lugar.
Por eso la síntesis proteica, que no es más que crear nuevas proteínas dentro de las células para sustituir las “defectuosas” es tan importante.
Consumiendo una cantidad de proteína adecuada, ayudamos a que la tasa de síntesis proteica sea superior a la de degradación y por ello a mantener los músculos fuertes e incluso a incrementar masa muscular.
¿Por Qué Es Tan Importante La Proteína Para Los Deportistas?
Las proteínas desempeñan una función que es esencial en el crecimiento y fortalecimiento de los músculos.
El cuerpo utiliza proteínas durante el ejercicio físico. A su vez, son estas mismas moléculas las que permiten regenerar y desarrollar el músculo.
Si el entrenamiento no va acompañado de una alimentación equilibrada y alta en proteínas, verás que no puedes alcanzar los objetivos propuestos.
Como indica este estudio de la Universidad de Texas, un atleta cuanto más cantidad de proteína toma, más hipertrofia muscular puede desarrollar. El estudio menciona que estos resultados están sujetos a la calidad de la proteína, es decir en los aminoácidos que la componen.
Una buena alimentación necesita los aminoácidos que el cuerpo no puede producir por él mismo para poder crear su propia proteína, indispensable para el correcto desarrollo del músculo.
Por Qué Tu Cuerpo Necesita Proteínas Para Desarrollar Músculo
Tal y como explica el manual “El músculo, paradigma metabólico en la recuperación nutricional”, el tejido muscular forma casi el 40 % de nuestro cuerpo. Es el que permite que podamos movernos de forma controlada, contrayendo y extendiendo nuestros músculos y articulaciones.
Para entender la importancia de las proteínas en nuestra musculatura, imagina el interior de un músculo. Está compuesto por fibras musculares que a su vez se componen de miofibrillas.
Estas son células largas formadas por proteínas que permiten la función contráctil de músculo, es decir el movimiento como resultado.
Cuando entrenas, expones tu cuerpo a un estrés físico. Una de las consecuencias de este estrés en la ruptura de miofibrillas, que recordemos están compuestas de proteínas.
El cuerpo se recompone de estas microrotura cicatrizándolas y, como mecanismo de defensa, aumenta el tamaño inicial de la miofibrilla.
El organismo crea una mayor demanda de proteínas para permitir que el músculo se desarrolle y se regenere, aumentando así su tamaño.
Por eso es importante la ingesta de proteínas, para poder satisfacer esta demanda.
En los casos de hipertrofia, esto es cuando buscamos aumentar nuestra fuerza y volumen mediante el levantamiento de pesas, hay que distinguir dos situaciones:
- Cuando buscamos un aumento de fuerza, lo que ocurre que al levantar muy pesado estas miofibrillas se rompen y mediante la proteína se recomponen. Gracias a esto aumentan de tamaño lo que se traduce en una mayor fuerza del músculo. Esto se llama hipertrofia miofibrilar.
- Cuando buscamos un aumento del tamaño del musculo, esto se produce por un aumento del volumen del líquido del músculo que recubre las miofibrillas, llamado sarcoplasma. Ha esto se le conoce como hipertrofia sarcoplasmática.
Una vez entendido esto, veamos en que consiste esto de la regeneración muscular.
¿Qué Es La Síntesis De Proteína Muscular?
Hay dos procesos básicos en la modificación del músculo. Por un lado, está la degradación muscular, que es la eliminación de cadenas de aminoácidos disminuyendo el tamaño y la fortaleza del músculo.
Por otro lado, está la síntesis de proteínas muscular que es la producción de proteínas en el organismo a través de los aminoácidos. También se denomina MSP, sus siglas en inglés.
Como expone el biólogo molecular Ángel Gil Hernández, la masa muscular es el resultado del equilibrio entre la síntesis y la degradación muscular. Para aumentar la masa muscular se necesita que la síntesis sea superior a la degradación.
Los actores principales de la síntesis son los aminoácidos, entre los que destacan la leucina tal y como expone este estudio.
Hay que tener en cuenta, que la ingesta de proteínas no es la única variable que participa en la síntesis muscular. Estos otros factores también intervienen, con mayor o menor repercusión, en el proceso de síntesis.
- Una alimentación saludable y equilibrada definida por unos tiempos determinados y de forma periódica.
- Una rutina de ejercicios completa bien adaptada a tus objetivos.
- Dormir un mínimo de siete horas.
La síntesis de proteínas es la responsable de tu progreso físico, del aumento de masa muscular y de la salud de tus músculos.
La proteína es uno de los actores principales, pero no dejes de lado el equilibrio. De poco te va a servir entrenar todos los días si no te alimentas correctamente y no duermes lo suficiente.
Cantidad De Proteína Recomendada
Cuando hablamos de cuánta proteína tomar, no hay una respuesta única. Supongo que ya te lo esperabas. La calidad de la proteína, la forma física, el sexo, el tipo de ejercicio que realizas, tu metabolismo y un largo etcétera hacen fluctuar la respuesta.
La ingesta de proteínas está ampliamente justificada en estudios científicos y en las últimas décadas se tiende a recomendar un aumento de su cantidad.
Aunque no todas las conclusiones coinciden exactamente desde un punto de vista cuantitativo, sí que existe un amplio consenso en esta tendencia del incremento de la cantidad de proteínas recomendada.
Empecemos por las referencias más genéricas. Las proteínas son un componente obligatorio en toda dieta equilibrada. Según la NAP, la Academia nacional de medicina estadounidense, se recomienda que un 35% de proteínas en la dieta diaria.
El DRI (Dietary Reference Intakes), sugiere una cantidad de 0,8 gramos por kilo al día en adultos sanos. Es decir, si pesas 70 kilos, te corresponderían 56 gramos de proteínas diaria.
Este informe de la UCM, detalla las especificaciones recomendadas en ingesta de nutrientes y energía. En cuanto a proteína se refiere, expone en torno a 50 gramos diarios.
Ten en cuenta que estamos hablando en condiciones normales, no si lo que quieres es aumentar tu masa muscular. Esto lo veremos en el siguiente punto.
Cantidad De Proteínas Diarias Para Aumentar Masa Muscular
Si lo que quieres es ganar masa muscular, los valores que hemos comentado antes se van a quedar algo justos. Estudios científicos demuestran los beneficios de duplicar los valores de proteínas diarios recomendados por el DRI en deportistas.
Phillips SM1y Van Loon LJ sostiene que una ingesta de entre 1,3 y 1,8 gramos por kilo repartido en tres o cuatro comidas, incrementa el proceso de síntesis y por tanto el aumento de masa muscular.
Mencionan cómo los resultados pueden alterarse dependiendo de otras variables que entran en juego como el estado físico o características como el sexo, la edad o el peso.
Este otro informe científico estudia a hombres adultos a quienes se les ha aumentado el consumo diario de proteínas hasta 30 gramos. De los resultados obtenidos, se detecta igualmente, una mayor síntesis de proteína muscular.
Podríamos seguir citando estudios que van por la misma línea. En definitiva, aunque es posible que los datos no coincidan 100% en las cantidades exactas, la idea de duplicar la cantidad de proteína recomendada, sí está bastante consolidada.
Un incremento de la proteína con respecto a los valores vistos previamente, permite un mayor desarrollo muscular y no es perjudicial para el organismo
Pero ¿cómo se traduce todo esto en tu dieta diaria?
Según la Guía de Alimentación y Salud, los macronutrientes (proteínas, grasa y carbohidratos) deberían repartirse en la dieta diaria de la siguiente manera:
- Proteínas: 15-25%
- Carbohidratos: entre 50 y 60%
- Grasas: 20- 25%
Dentro de este rango, los valores varían ligeramente según el objetivo, ya sea el de bajar grasa, mantener tu peso o ganar masa muscular.
Para aplicar estos datos a tu dieta, necesitas conocer tus necesidades de ingesta calórica. Para calcularlas te recomiendo que utilices la fórmula de Mifflin-St. Jeor de la TMB (Tasa Metabólica Basal) donde:
- TMB en hombres= (10 x peso de Kg) + (6,25 x altura en cm) – (5 x edad en años) + 5
- TMB en mujeres= (10 x peso en kg) + (6,25 x altura en cm) – (5 x edad en años) – 161
Ten en cuenta que aquí solo se calcula el gasto mínimo de calorías necesarias para tu cuerpo. Tendrás que sumarle las calorías quemadas durante el día tal y como trabajar, andar, tu entrenamiento, etc.
Una vez sepas cuántas calorías consumes al día en total, aconsejo aumentar la ingesta de alimentos para aumentar en torno al 10% este número si lo que quieres es ganar masa muscular.
¿Cuánta Proteína Debes Tomar Para Perder Peso?
La pérdida de peso implica quemar más calorías que las que consumes. Al definir tus objetivos, ten en cuenta que la pérdida de peso o la reducción de masa corporal no es, en todos los casos, un indicador de salud o de forma física.
El porcentaje de grasa corporal puede ser, en ocasiones, una herramienta de medición más ajustada.
Desde una perspectiva de disminución de las calorías, las proteínas son beneficiosas ya que tienen un mayor efecto saciante que otros macronutrientes (grasas o hidratos de carbono).
Este estudio así lo demuestra. El efecto saciante de las proteínas te ayuda a reducir el apetito y la ingesta de calorías.
Este otro estudio publicado en la revista de FaceJounal, indica en sus resultados obtenidos, que tomar el doble de proteínas recomendadas (0,8 gramos por kilo) no solo no es perjudicial, sino que propicia la pérdida de grasa.
Por el contrario, llegan a la conclusión que triplicar este número ya no conlleva ningún beneficio adicional.
Por otro lado, a mayor masa muscular, más energía se requiere y por lo tanto, más gasto calórico (estudio).
¿La Proteína Tiene Algún Efecto Negativo En La Salud?
Los posibles efectos negativos de la proteína suscitan cierta controversia entre los expertos.
El consumo responsable de proteínas, ya sea en polvo o a través de alimentos no supone ningún riesgo para la salud.
Pero sí se debate y especula sobre los efectos de un exceso de proteínas en la salud, aunque hasta el momento no se ha llegado a ningún resultado contrastado (estudio).
Se alude al sobre esfuerzo del hígado y de los riñones que son los responsables de eliminar del organismo sustancias como el amoniaco, la urea y el ácido úrico, todos ellos producidos por las proteínas.
El científico L. Wendt llevó a cabo una investigación donde demostraba que un exceso de proteína podría desencadenar fallos cardiovasculares. Los aminoácidos se acumulan esperando ser utilizados y dificultaban el paso de nutrientes.
Hay que mencionar que el exceso de alimento de alto contenido proteico se convierte en una dieta desequilibrada. En este caso, el riesgo no está tanto en la propia proteína, sino en el exceso de colesterol y grasa que implica comer estos alimentos.
Por ejemplo, entre los derivados lácteos, el queso parmesano es una fuente de proteínas pero se compone de grasa en un 40%.
Y entonces ¿con qué nos quedamos, hay o no hay efectos negativos? Bueno, pues el resultado de todo esto es que independientemente de que hablemos de la dieta, el deporte o los hábitos diarios, los excesos siempre están contraindicados.
La proteína tomada de forma equilibrada en la dieta no supone ningún riesgo para la salud.
Si de forma ocasional te pasas un poco de los valores recomendados, no ocurre nada, pero si el abuso es constante, a medio plazo sí que puede ser un problema.
Te recomiendo que ante la duda acudas a un especialista para que te guíe y adapte un plan alimentario a tu medida.
¿Debes Comer Proteínas Antes O Después De Tus Entrenamientos?
Terminamos con una de las preguntas más recurrentes y habituales a la hora de hablar el consumo de proteínas ¿Cuándo es más conveniente tomar proteínas?
La ingesta proteica es necesaria tanto antes como después del entrenamiento. Existe mayor consenso en la toma de proteínas post entrenamiento. Por eso es tan importante saber qué comer antes y después de entrenar.
Estudios como este o este demuestran como el tomar proteínas después del entrenamiento aumenta el desarrollo de la síntesis de proteínas durante la noche.
Cuando tu cuerpo termina de entrenar, necesita reponer proteínas para regenerar los músculos. La fase de recuperación es mucho más efectiva y menos “dolorosa” si le proporcionas al cuerpo los nutrientes necesarios para su recuperación.
En cuanto a la ingesta antes del entrenamiento hay más disparidad de opiniones.
En este estudio, lo que te indica es que las proteínas mejoran la síntesis muscular si su ingesta se produce en tres o cuatro tomas al día.
Esto supone, salvo que entrenes a primera hora de la mañana (ahí sería totalmente recomendable que tomaras proteínas de rápida digestión), que tu cuerpo habrá consumido en la comida anterior los nutrientes proteicos necesarios para tu entrenamiento.
Por lo tanto, sí que es aconsejable tomar proteínas antes y después del entrenamiento, pero lo fundamental es adoptar una dieta equilibrada durante el día, cuidando la cantidad total de proteínas.
Conclusión
La proteína es un elemento esencial en nuestro organismo. Un déficit de proteínas te impedirá progresar en tu entrenamiento y obtener resultados en el desarrollo del músculo.
Para evitar esto, es necesario habituarse a una dieta equilibrada, que incorpore alimentos ricos en proteínas en tu día a día.
La ingesta de proteínas depende de muchos factores que no siempre son sencillos de determinar, por eso te aconsejo que consultes con un especialista si tienes dudas para que cree un plan de alimentación personalizado y adaptado a tus necesidades y objetivos.
Recursos y lectura adicional
- Protein and amino acids for athletes – J Sports Sci. 2004 Jan;22(1):65-79.
- El músculo, paradigma metabólico en la recuperación nutricional – Nutrición Hospitalaria Senpe.
- Dietary protein for athletes: from requirements to optimum adaptation – J Sports Sci. 2011;29
- Dietary Reference Intakes – NAP
- Dietary Reference Intakes Tables and Application – National Academies of Sciences
- Ingestas recomendadas de energía y nutrientes – A. Carbajal Azcona
- Dose-Dependent Increases in Whole-Body Net Protein Balance and Dietary Protein-Derived Amino Acid Incorporation into Myofibrillar Protein During Recovery from Resistance Exercise in Older Men – J Nutr. 2019 Feb; 149(2): 221–230.
- Protein intake and energy balance – Regul Pept. 2008 Aug 7;149(1-3):67-9
- Effects of high-protein diets on fat-free mass and muscle protein synthesis following weight loss: a randomized controlled trial – Stefan M. Pasiakos
- Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young women – J Am Coll Nutr. Feb;21(1):55-61.
- Suplementos deportivos de proteínas y sus efectos sobre la salud – Efesalud
- La composición de los alimentos: Proteínas – UNED, Guía de nutrición
- International Society of Sports Nutrition Position Stand: protein and exercise – Journal of the International Society of Sports Nutrition
- Nutrient timing revisited: is there a post-exercise anabolic window? – J Int Soc Sports Nutr. 2013 Jan 29
- Physical Activity Performed in the Evening Increases the Overnight Muscle Protein Synthetic Response to Presleep Protein Ingestion in Older Men – J Nutr. 2016 Jul;146(7):1307-14
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