{"id":811,"date":"2026-04-09T07:02:00","date_gmt":"2026-04-09T05:02:00","guid":{"rendered":"https:\/\/nelsonrazo.com\/nutricion\/?p=811"},"modified":"2026-04-09T07:02:05","modified_gmt":"2026-04-09T05:02:05","slug":"revertir-la-perdida-muscular-de-la-edad","status":"publish","type":"post","link":"https:\/\/nelsonrazo.com\/nutricion\/2026\/04\/09\/revertir-la-perdida-muscular-de-la-edad\/","title":{"rendered":"Revertir la p\u00e9rdida muscular de la edad"},"content":{"rendered":"\n<p>\u00bfTe preocupa perder masa muscular con la edad? Deber\u00eda. Y no est\u00e1s sol@. A medida que envejecemos, nuestro cuerpo experimenta cambios naturales que pueden provocar una disminuci\u00f3n de la masa y la funci\u00f3n muscular.<\/p>\n\n\n\n<p>Sin embargo, con el enfoque adecuado, es posible detener e inclusive revertir este proceso y mantener la salud muscular a lo largo de la vida.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">El entrenamiento de resistencia para la p\u00e9rdida muscular<\/h3>\n\n\n\n<p>El ejercicio de resistencia es esencial para mantener la masa y la funci\u00f3n muscular a medida que envejecemos. Seg\u00fan estudios recientes, los adultos mayores sanos pueden mejorar las unidades motoras del m\u00fasculo mediante el entrenamiento de fuerza, previniendo la <strong>sarcopenia<\/strong>, es decir la p\u00e9rdida de calidad y funci\u00f3n muscular. Esto es especialmente importante a medida que envejecemos, ya que nuestro cuerpo tiende a perder masa y fuerza muscular.<\/p>\n\n\n\n<p>Para incorporar el entrenamiento de resistencia a tu rutina, comienza con ejercicios compuestos como sentadillas, peso muerto y press de banca. Estos ejercicios trabajan m\u00faltiples articulaciones y grupos musculares a la vez, lo que los convierte en una forma eficiente de desarrollar fuerza y masa muscular.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">El papel de la ingesta de prote\u00ednas en el mantenimiento muscular<\/h3>\n\n\n\n<p>La ingesta de prote\u00ednas es crucial para mantener la masa y la funci\u00f3n muscular. Cuando no consumimos suficiente prote\u00edna, nuestro cuerpo comienza a descomponer el tejido muscular para usarlo como energ\u00eda. Esto puede provocar una disminuci\u00f3n de la masa y la fuerza muscular, especialmente con la edad.<\/p>\n\n\n\n<p>Un estudio publicado en 2020 encontr\u00f3 que los adultos mayores que consum\u00edan m\u00e1s prote\u00edna ten\u00edan una mejor funci\u00f3n muscular y una menor p\u00e9rdida de masa muscular con el tiempo.<\/p>\n\n\n\n<p>La ingesta diaria recomendada de prote\u00ednas es de 0,8 gramos por kilogramo de peso corporal, pero los adultos mayores podr\u00edan necesitar m\u00e1s prote\u00ednas para mantener la salud muscular, con hasta de 1.2 a 2 g\/kg de peso.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">El impacto de la actividad f\u00edsica en la p\u00e9rdida muscular<\/h3>\n\n\n\n<p>Como ya debes imaginarte, la <a href=\"https:\/\/nelsonrazo.com\/nutricion\/2024\/04\/06\/actividad-fisica-clave-para-una-vida-saludable\/\" type=\"post\" id=\"195\">actividad f\u00edsica<\/a> es esencial para mantener la salud muscular a medida que envejecemos. El ejercicio regular puede ayudar a mejorar la fuerza y la funci\u00f3n muscular, reducir el riesgo de ca\u00eddas y fracturas, e incluso mejorar la funci\u00f3n cognitiva.<\/p>\n\n\n\n<p>Al respecto, un estudio publicado en 2001 encontr\u00f3 que los adultos mayores f\u00edsicamente activos ten\u00edan una mejor funci\u00f3n muscular y una menor p\u00e9rdida de masa muscular con el tiempo. Y como un bono extra, otro estudio publicado en <em>Sports Medicine<\/em> tambi\u00e9n encontr\u00f3 que la actividad f\u00edsica puede ayudar a mejorar la <a href=\"https:\/\/nelsonrazo.com\/nutricion\/2026\/03\/19\/reducir-resistencia-a-la-insulina-5-estrategias-simples\/\" type=\"post\" id=\"745\">sensibilidad a la insulina<\/a>, reduciendo el riesgo de <a href=\"https:\/\/nelsonrazo.com\/nutricion\/2024\/07\/29\/la-diabetes-tipo-2-no-es-lo-que-crees\/\" type=\"post\" id=\"327\">diabetes tipo 2<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">En conclusi\u00f3n<\/h3>\n\n\n\n<p>Revertir la p\u00e9rdida muscular con la edad es posible con una estrategia simple que incorpora entrenamiento de fuerza, ingesta de prote\u00ednas y actividad f\u00edsica en general. Al comenzar a incorporar estos elementos a su rutina, puede mantener la masa y la funci\u00f3n muscular a medida que envejece y mejorar su salud en general.<\/p>\n\n\n\n<p>De modo que si te preocupa la p\u00e9rdida de masa muscular con la edad o quieres saber m\u00e1s sobre c\u00f3mo mantener la salud muscular a lo largo de tu vida, <a href=\"https:\/\/nelsonrazo.com\/nutricion\/agenda-tu-consulta\/\" type=\"page\" id=\"233\">agenda una consulta<\/a> hoy. Puedo ayudarte a desarrollar un plan personalizado que tenga en cuenta tus necesidades y objetivos individuales.<\/p>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><strong>Referencias<\/strong><\/summary>\n<p class=\"has-small-font-size\">Bj\u00f6rkman, M. P., et al. (2020). Effect of protein supplementation on physical performance in older people with sarcopenia\u2013A randomized controlled trial. <em>Journal of the American Medical Directors Association<\/em>, <em>21<\/em>(2), 226-232. <a href=\"https:\/\/doi.org\/10.1016\/j.jamda.2019.09.006\">https:\/\/doi.org\/10.1016\/j.jamda.2019.09.006<\/a><\/p>\n\n\n\n<p class=\"has-small-font-size\">Kriska, A. (2000). Physical activity and the prevention of type 2 diabetes mellitus: how much for how long?. <em>Sports medicine<\/em>, <em>29<\/em>(3), 147-151. <a href=\"https:\/\/doi.org\/10.2165\/00007256-200029030-00001\">https:\/\/doi.org\/10.2165\/00007256-200029030-00001<\/a><\/p>\n\n\n\n<p class=\"has-small-font-size\">Kyle, U. G., et al. (2001). Age-related differences in fat-free mass, skeletal muscle, body cell mass and fat mass between 18 and 94 years. <em>European journal of clinical nutrition<\/em>, <em>55<\/em>(8), 663-672. <a href=\"https:\/\/doi.org\/10.1038\/sj.ejcn.1601198\">https:\/\/doi.org\/10.1038\/sj.ejcn.1601198<\/a><\/p>\n\n\n\n<p class=\"has-small-font-size\">Murton, A. J., et al. (2015). Obesity appears to be associated with altered muscle protein synthetic and breakdown responses to increased nutrient delivery in older men, but not reduced muscle mass or contractile function. <em>Diabetes<\/em>, <em>64<\/em>(9), 3160-3171. <a href=\"https:\/\/doi.org\/10.2337\/db15-0021\">https:\/\/doi.org\/10.2337\/db15-0021<\/a><\/p>\n\n\n\n<p class=\"has-small-font-size\">Sch\u00fctze, K., et al. (2023). Old muscle, new tricks: a clinician perspective on sarcopenia and where to next. <em>Current opinion in neurology<\/em>, <em>36<\/em>(5), 441-449. <a href=\"https:\/\/doi.org\/10.1097\/WCO.0000000000001185\">https:\/\/doi.org\/10.1097\/WCO.0000000000001185<\/a><\/p>\n\n\n\n<p class=\"has-small-font-size\">Shur, N. F., et al. (2021). Age-related changes in muscle architecture and metabolism in humans: The likely contribution of physical inactivity to age-related functional decline. <em>Ageing Research Reviews<\/em>, <em>68<\/em>, 101344. <a href=\"https:\/\/doi.org\/10.1016\/j.arr.2021.101344\">https:\/\/doi.org\/10.1016\/j.arr.2021.101344<\/a><\/p>\n\n\n\n<p class=\"has-small-font-size\">Wu, P. Y., et al. (2021). Exercise, nutrition, and combined exercise and nutrition in older adults with sarcopenia: a systematic review and network meta-analysis. <em>Maturitas<\/em>, <em>145<\/em>, 38-48. <a href=\"https:\/\/doi.org\/10.1016\/j.maturitas.2020.12.009\">https:\/\/doi.org\/10.1016\/j.maturitas.2020.12.009<\/a><\/p>\n<\/details>\n\n\n\n<p class=\"has-small-font-size\"><strong>Descargo de responsabilidad:\u00a0<\/strong>esta publicaci\u00f3n tiene fines informativos \u00fanicamente y no debe interpretarse como consejo m\u00e9dico o nutricional personalizado. Consulta siempre a un profesional de la salud antes de realizar cualquier cambio en tu r\u00e9gimen de medicaci\u00f3n o alimentaci\u00f3n.<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Descubre c\u00f3mo revertir la p\u00e9rdida muscular relacionada con la edad con una estrategia sencilla que incorpora entrenamiento de resistencia, ingesta de prote\u00ednas y actividad f\u00edsica.<\/p>\n","protected":false},"author":1,"featured_media":813,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[9,8,77],"tags":[47,45,44,268,156,272,46],"class_list":["post-811","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-actividad-fisica","category-dietas","category-salud","tag-actividad-fisica","tag-ejercicio","tag-musculo","tag-perdida-de-musculo","tag-proteina","tag-sarcopenia","tag-tercera-edad"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - 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