It is very important that the caloric intake is greater than your body requires<\/strong>. In other words, if your total calorie requirement is 2000 calories, you should ideally consume more calories to gain muscle.<\/p>\n\n\n\n However, in order to determine which foods will help you the most, it is important to to take into account<\/strong> not only calories, but also also nutrient density<\/strong>.<\/p>\n\n\n\n The nutrient density of a food is the amount of nutrients in a food<\/strong> en \u201cX\u201d cantidad de calor\u00edas. Los nutrientes le dan a tu cuerpo nutrici\u00f3n, lo que permite el crecimiento, la recuperaci\u00f3n muscular, la energ\u00eda y, francamente, el mantenimiento de la vida. Piensa\u00a0en vitaminas, minerales, amino\u00e1cidos, antioxidantes, fibra, agua, \u00f3xido n\u00edtrico y otros fitonutrientes.<\/p>\n\n\n\n En pocas palabras, todo esto se puede encontrar en los alimentos. Ahora, hay una profunda diferencia entre comer 2.500 calor\u00edas de una alimentaci\u00f3n basada en\u00a0frutas, verduras, legumbres, granos, nueces y semillas, y comer 2.500 calor\u00edas de sustancias procesadas similares a alimentos, como patatas fritas, pizza, dulces y helados. Puedes estar comiendo 2,500 calor\u00edas de cualquier manera, pero el resultado nutricional es muy diferente.<\/p>\n\n\n\n Therefore, nutrient-rich foods provide a greater return on investment than foods that are high in calories but low in nutrients.<\/p>\n\n\n\n In fact, there is a ANDI score <\/strong>which is an easy way to measure the nutrient density of the food<\/strong>The higher the number, the higher the nutrient content.<\/p>\n\n\n\n Para determinar la\u00a0puntuaci\u00f3n ANDI, se evaluaron los siguientes nutrientes: fibra, minerales, calcio, hierro, magnesio, f\u00f3sforo, potasio, zinc, cobre, manganeso, selenio, vitaminas y los fitoesteroles.<\/p>\n\n\n\n These are the ones that will provide you with the calories you need, will replenish muscle glycogen stores and are also nutrient-dense.<\/strong>.<\/p>\n\n\n\n We know that the sources of proteins of plant origin are incomplete<\/strong> because lack essential amino acids and contain less branched-chain amino acids (BCAAs)<\/strong> than proteins of animal origin.<\/p>\n\n\n\n However, the false belief of combining plant-based protein sources at every meal to achieve a complete amino acid profile is long gone, but if it is important that there is sufficient variety in the sources of protein consumed every day<\/strong>.<\/p>\n\n\n\n Now, plant-based protein is less bioavailable, so vegan athletes may need to consume more protein than recommended.<\/p>\n\n\n\n Therefore, foods such as grains, legumes, nuts and seeds should be included in the vegan diet to ensure that all essential amino acids are present. Pumpkin seeds, lentils, black beans, almonds, tempeh, tofu, etc. However, with a few tips you can increase your intake:<\/p>\n\n\n\n For optimal muscle development in vegan athletes, supplements may be necessary to make the process easier.<\/p>\n\n\n\n2. Calorie vs. nutrient density<\/strong><\/h4>\n\n\n\n
Food<\/th> ANDI score<\/th><\/tr><\/thead> Arugula<\/td> 604<\/td><\/tr> Potato<\/td> 181<\/td><\/tr> Carrot<\/td> 458<\/td><\/tr> Peanut butter<\/td> 51<\/td><\/tr> Apple<\/td> 53<\/td><\/tr> Chicken breast<\/td> 24<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n 3. Alimentos b\u00e1sicos para el\u00a0desarrollo muscular<\/strong> in vegan athletes<\/h4>\n\n\n\n
4. Proteins<\/strong><\/h4>\n\n\n\n
\u200b5.\u00a0Suplementaci\u00f3n<\/strong><\/h4>\n\n\n\n
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