Licuado de avena con almendras y proteína para aumentar la energía y la masa muscular

2024-09-27

Con una combinación de ingredientes puedes preparar un batido para aumentar tu energía y recuperar la masa muscular

<span lang="ES-CO" style="font-size:36.0pt;
line-height:107%;font-family:"Arial",sans-serif;mso-fareast-font-family:Calibri;
mso-fareast-theme-font:minor-latin;mso-ansi-language:ES-CO;mso-fareast-language:
EN-US;mso-bidi-language:AR-SA">Oatmeal smoothie with almonds and protein to
increase energy and muscle mass Las proteínas son fundamentales
para una buena alimentación, ya que garantizan los niveles de energía en el
organismo. Se les obtiene principalmente de carnes magras, productos lácteos,
huevos y legumbres y más recientemente con combinaciones de licuados, como esta
receta que compartiremos que mezcla almendras, avena y suplementos de proteína.<o:p></o:p><span style="font-size:
12.0pt;line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;
mso-themecolor:accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;
mso-style-textfill-fill-themecolor:accent1;mso-style-textfill-fill-alpha:100.0%;
mso-style-textfill-fill-colortransforms:lumm=75000">Proteins are essential for
a good diet, as they guarantee energy levels in the body. They are obtained
mainly from lean meats, dairy products, eggs and legumes and more recently with
smoothie combinations, such as this recipe that we will share that mixes
almonds, oats and protein supplements.<o:p></o:p>Este
licuado de avena con almendras y proteína es una excelente opción que aporta
una cantidad equilibrada de carbohidratos, grasas saludables y proteínas.<o:p></o:p><span style="font-size:
12.0pt;line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;
mso-themecolor:accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;
mso-style-textfill-fill-themecolor:accent1;mso-style-textfill-fill-alpha:100.0%;
mso-style-textfill-fill-colortransforms:lumm=75000">This oatmeal smoothie with
almonds and protein is an excellent option that provides a balanced amount of
carbohydrates, healthy fats and proteins.<o:p></o:p>Por esta combinación de ingredientes es ideal para las
personas que entrenan, y les permite la recuperación muscular y potencian la
fuerza, tras realizar la actividad.<span lang="ES-CO" style="font-size:12.0pt;line-height:107%;font-family:"Arial",sans-serif;
color:#2F5597;mso-themecolor:accent1;mso-themeshade:191;mso-style-textfill-fill-color:
#2F5597;mso-style-textfill-fill-themecolor:accent1;mso-style-textfill-fill-alpha:
100.0%;mso-style-textfill-fill-colortransforms:lumm=75000;mso-ansi-language:
ES-CO"><o:p></o:p><span style="font-size:
12.0pt;line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;
mso-themecolor:accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;
mso-style-textfill-fill-themecolor:accent1;mso-style-textfill-fill-alpha:100.0%;
mso-style-textfill-fill-colortransforms:lumm=75000">Due to this combination of
ingredients, it is ideal for people who train, and allows them to recover
muscle and enhance strength after performing the activity.

<o:p></o:p>Cuando se realiza actividad física, en especial los
hacen entrenamiento de resistencia y levantamiento de pesas, tienden a sufrir
microdesgarros en las fibras musculares, que se pueden reparar con la ingesta
de proteínas. Esto contribuye con una mejor recuperación del músculo.<span style="font-size:12.0pt;line-height:107%;font-family:"Arial",sans-serif;
color:#2F5597;mso-themecolor:accent1;mso-themeshade:191;mso-style-textfill-fill-color:
#2F5597;mso-style-textfill-fill-themecolor:accent1;mso-style-textfill-fill-alpha:
100.0%;mso-style-textfill-fill-colortransforms:lumm=75000"><o:p></o:p><span style="font-size:
12.0pt;line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;
mso-themecolor:accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;
mso-style-textfill-fill-themecolor:accent1;mso-style-textfill-fill-alpha:100.0%;
mso-style-textfill-fill-colortransforms:lumm=75000">When performing physical
activity, especially resistance training and weight lifting, they tend to
suffer micro-tears in the muscle fibers, which can be repaired with protein
intake. <span lang="ES-CO" style="font-size:12.0pt;
line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;mso-themecolor:
accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;mso-style-textfill-fill-themecolor:
accent1;mso-style-textfill-fill-alpha:100.0%;mso-style-textfill-fill-colortransforms:
lumm=75000;mso-ansi-language:ES-CO">This contributes to better muscle recovery<o:p></o:p>En
el caso de las personas no entrenadas, es probable que el consumo de
suplementos proteicos no tenga ningún impacto en la masa magra y la fuerza
muscular durante las primeras semanas de entrenamiento de resistencia, explica
un trabajo publicado por Sport Medicine.<o:p></o:p><span style="font-size:
12.0pt;line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;
mso-themecolor:accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;
mso-style-textfill-fill-themecolor:accent1;mso-style-textfill-fill-alpha:100.0%;
mso-style-textfill-fill-colortransforms:lumm=75000">For untrained individuals,
protein supplementation is unlikely to have any impact on lean mass and muscle
strength during the first few weeks of resistance training, explains a paper
published by Sport Medicine.<o:p></o:p>A
diferencia que ocurre con las personas que realiza entrenamiento físico, ya que
“a medida que aumenta la duración, la frecuencia y el volumen del entrenamiento
de resistencia, la suplementación proteica puede promover la hipertrofia
muscular y mejorar las ganancias de fuerza muscular tanto en personas no
entrenadas como en personas entrenadas”.<o:p></o:p><span style="font-size:
12.0pt;line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;
mso-themecolor:accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;
mso-style-textfill-fill-themecolor:accent1;mso-style-textfill-fill-alpha:100.0%;
mso-style-textfill-fill-colortransforms:lumm=75000">Unlike for people who do
physical training, “as the duration, frequency, and volume of resistance
training increases, protein supplementation can promote muscle hypertrophy and
enhance muscle strength gains in both untrained and trained individuals.”<o:p></o:p>Los estudios indican que “la suplementación proteica
puede acelerar las ganancias de potencia aeróbica y anaeróbica”.<span style="font-size:12.0pt;line-height:107%;font-family:"Arial",sans-serif;
color:#2F5597;mso-themecolor:accent1;mso-themeshade:191;mso-style-textfill-fill-color:
#2F5597;mso-style-textfill-fill-themecolor:accent1;mso-style-textfill-fill-alpha:
100.0%;mso-style-textfill-fill-colortransforms:lumm=75000"><o:p></o:p><span style="font-size:
12.0pt;line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;
mso-themecolor:accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;
mso-style-textfill-fill-themecolor:accent1;mso-style-textfill-fill-alpha:100.0%;
mso-style-textfill-fill-colortransforms:lumm=75000">Studies indicate that
“protein supplementation can accelerate aerobic and anaerobic power gains.”<o:p></o:p>Esto
se debe a que las proteínas proporcionan los aminoácidos necesarios para
sintetizar nuevas fibras musculares, y en consecuencia a mejorar el rendimiento
físico y el aumento de la masa muscular.<o:p></o:p><span style="font-size:
12.0pt;line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;
mso-themecolor:accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;
mso-style-textfill-fill-themecolor:accent1;mso-style-textfill-fill-alpha:100.0%;
mso-style-textfill-fill-colortransforms:lumm=75000">This is because proteins
provide the amino acids needed to synthesize new muscle fibers, and
consequently improve physical performance and increase muscle mass.

<o:p></o:p>Receta
de licuado de proteínas con 3 ingredientes<o:p></o:p><span style="font-size:
12.0pt;line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;
mso-themecolor:accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;
mso-style-textfill-fill-themecolor:accent1;mso-style-textfill-fill-alpha:100.0%;
mso-style-textfill-fill-colortransforms:lumm=75000">Protein shake recipe with 3
ingredients<o:p></o:p>La
receta del licuado con proteína tiene varios ingredientes, tres de ellos claves
para reparar los músculos: avena, almendras y proteína en polvo. A continuación
detallamos la receta compartida por Infobae, con los ingredientes y la manera
de prepararlo.<o:p></o:p><span style="font-size:
12.0pt;line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;
mso-themecolor:accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;
mso-style-textfill-fill-themecolor:accent1;mso-style-textfill-fill-alpha:100.0%;
mso-style-textfill-fill-colortransforms:lumm=75000">The protein shake recipe
has several ingredients, three of which are key to repairing muscles: oats,
almonds and protein powder. Below we detail the recipe shared by Infobae, with
the ingredients and how to prepare it.<o:p></o:p>1
taza de leche (puede ser de vaca, almendra, soja, etc.)<o:p></o:p> 1/2
taza de avena<o:p></o:p> 1/4
taza de almendras<o:p></o:p> 1
plátano maduro<o:p></o:p> 1
cucharada de miel o jarabe de agave (opcional)<o:p></o:p>  1
porción de proteína en polvo (sabor a elección)<o:p></o:p> 1/2
taza de hielo (opcional)

<o:p></o:p><span style="font-size:
12.0pt;line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;
mso-themecolor:accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;
mso-style-textfill-fill-themecolor:accent1;mso-style-textfill-fill-alpha:100.0%;
mso-style-textfill-fill-colortransforms:lumm=75000">1 cup of milk (can be cow's
milk, almond milk, soy milk, etc.)<o:p></o:p><span style="font-size:
12.0pt;line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;
mso-themecolor:accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;
mso-style-textfill-fill-themecolor:accent1;mso-style-textfill-fill-alpha:100.0%;
mso-style-textfill-fill-colortransforms:lumm=75000"> <span style="font-size:
12.0pt;line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;
mso-themecolor:accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;
mso-style-textfill-fill-themecolor:accent1;mso-style-textfill-fill-alpha:100.0%;
mso-style-textfill-fill-colortransforms:lumm=75000">1/2 cup of oats<o:p></o:p><span style="font-size:
12.0pt;line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;
mso-themecolor:accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;
mso-style-textfill-fill-themecolor:accent1;mso-style-textfill-fill-alpha:100.0%;
mso-style-textfill-fill-colortransforms:lumm=75000"> <span style="font-size:
12.0pt;line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;
mso-themecolor:accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;
mso-style-textfill-fill-themecolor:accent1;mso-style-textfill-fill-alpha:100.0%;
mso-style-textfill-fill-colortransforms:lumm=75000">1/4 cup of almonds<o:p></o:p><span style="font-size:
12.0pt;line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;
mso-themecolor:accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;
mso-style-textfill-fill-themecolor:accent1;mso-style-textfill-fill-alpha:100.0%;
mso-style-textfill-fill-colortransforms:lumm=75000"> <span style="font-size:
12.0pt;line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;
mso-themecolor:accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;
mso-style-textfill-fill-themecolor:accent1;mso-style-textfill-fill-alpha:100.0%;
mso-style-textfill-fill-colortransforms:lumm=75000">1 ripe banana<o:p></o:p><span style="font-size:
12.0pt;line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;
mso-themecolor:accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;
mso-style-textfill-fill-themecolor:accent1;mso-style-textfill-fill-alpha:100.0%;
mso-style-textfill-fill-colortransforms:lumm=75000"> <span style="font-size:
12.0pt;line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;
mso-themecolor:accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;
mso-style-textfill-fill-themecolor:accent1;mso-style-textfill-fill-alpha:100.0%;
mso-style-textfill-fill-colortransforms:lumm=75000">1 tablespoon of honey or
agave syrup (optional)<o:p></o:p><span style="font-size:
12.0pt;line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;
mso-themecolor:accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;
mso-style-textfill-fill-themecolor:accent1;mso-style-textfill-fill-alpha:100.0%;
mso-style-textfill-fill-colortransforms:lumm=75000"> <span style="font-size:
12.0pt;line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;
mso-themecolor:accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;
mso-style-textfill-fill-themecolor:accent1;mso-style-textfill-fill-alpha:100.0%;
mso-style-textfill-fill-colortransforms:lumm=75000">1 serving of protein powder
(flavor of choice)<o:p></o:p><span style="font-size:
12.0pt;line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;
mso-themecolor:accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;
mso-style-textfill-fill-themecolor:accent1;mso-style-textfill-fill-alpha:100.0%;
mso-style-textfill-fill-colortransforms:lumm=75000"> <span style="font-size:
12.0pt;line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;
mso-themecolor:accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;
mso-style-textfill-fill-themecolor:accent1;mso-style-textfill-fill-alpha:100.0%;
mso-style-textfill-fill-colortransforms:lumm=75000">1/2 cup of ice (optional)<o:p></o:p>Modo de preparación<span style="font-size:12.0pt;line-height:107%;font-family:"Arial",sans-serif;
color:#2F5597;mso-themecolor:accent1;mso-themeshade:191;mso-style-textfill-fill-color:
#2F5597;mso-style-textfill-fill-themecolor:accent1;mso-style-textfill-fill-alpha:
100.0%;mso-style-textfill-fill-colortransforms:lumm=75000"><o:p></o:p><span style="font-size:
12.0pt;line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;
mso-themecolor:accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;
mso-style-textfill-fill-themecolor:accent1;mso-style-textfill-fill-alpha:100.0%;
mso-style-textfill-fill-colortransforms:lumm=75000">Preparation method<o:p></o:p>Se
trata de una receta sencilla, para la cual debes remojar la avena y las
almendras por unos 30 minutos, a fin de una mejor digestión. También las puedes
dejar en remojo desde a noche anterior.<o:p></o:p><span style="font-size:
12.0pt;line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;
mso-themecolor:accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;
mso-style-textfill-fill-themecolor:accent1;mso-style-textfill-fill-alpha:100.0%;
mso-style-textfill-fill-colortransforms:lumm=75000">This is a simple recipe,
for which you must soak the oats and almonds for about 30 minutes, for better
digestion. You can also soak them overnight.<o:p></o:p>Luego
debes escurrir la avena y las almendras remojadas, retirar la cáscara, el
plátano y cortarlo en trozos.<o:p></o:p><span style="font-size:
12.0pt;line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;
mso-themecolor:accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;
mso-style-textfill-fill-themecolor:accent1;mso-style-textfill-fill-alpha:100.0%;
mso-style-textfill-fill-colortransforms:lumm=75000">Then you must drain the
soaked oats and almonds, remove the peel, the banana and cut it into pieces.<o:p></o:p>Agrega
todos los ingredientes en la licuadora, es decir, la leche, la avena, las
almendras, el plátano y la proteína en polvo y licúa hasta obtener una mezcla
homogénea. Una vez cumplidos estos pasos está listo para servir y disfrutar.<o:p></o:p><span style="font-size:
12.0pt;line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;
mso-themecolor:accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;
mso-style-textfill-fill-themecolor:accent1;mso-style-textfill-fill-alpha:100.0%;
mso-style-textfill-fill-colortransforms:lumm=75000">Add all the ingredients to
the blender, that is, the milk, oats, almonds, banana and protein powder and
blend until you obtain a homogeneous mixture. Once these steps are completed,
it is ready to serve and enjoy.<o:p></o:p>

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Licuado de avena con almendras y proteína para aumentar la energía y la masa muscular

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