{"id":7807,"date":"2025-10-29T10:39:59","date_gmt":"2025-10-29T10:39:59","guid":{"rendered":"\/es-es\/blogs\/fitness\/?p=7807"},"modified":"2025-11-19T15:53:34","modified_gmt":"2025-11-19T15:53:34","slug":"guia-para-tomar-proteina","status":"publish","type":"post","link":"\/es-es\/blogs\/fitness\/guia-para-tomar-proteina\/","title":{"rendered":"Gu\u00eda para tomar prote\u00edna: \u00a1todo lo que necesitas saber!"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">En los \u00faltimos a\u00f1os, las prote\u00ednas se han convertido en las protagonistas de la nutrici\u00f3n pero&#8230;\u00bfCu\u00e1nta prote\u00edna necesitamos? \u00bfEn qu\u00e9 alimentos las encontramos? \u00bfC\u00f3mo ser\u00eda un men\u00fa tipo que cubra nuestras necesidades? Vamos all\u00e1 con nuestra gu\u00eda para tomar prote\u00edna..<\/span><\/p>\n<p><span style=\"font-weight: 400;\">En esta gu\u00eda para tomar prote\u00ednas te contaremos tambi\u00e9n en qu\u00e9 casos puede ser bueno usar la suplementaci\u00f3n para cubrir tus necesidades energ\u00e9ticas.&nbsp;<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7812\" data-permalink=\"\/es-es\/blogs\/fitness\/guia-para-tomar-proteina\/gettyimages-836205372-1\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/gettyimages-836205372-1.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"\" data-image-description=\"&lt;p&gt;Gu\u00eda para tomar prote\u00ednas.&lt;\/p&gt;\n\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/gettyimages-836205372-1-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/gettyimages-836205372-1.jpg\" class=\"alignnone size-full wp-image-7812\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/gettyimages-836205372-1.jpg\" alt=\"Gu\u00eda para tomar prote\u00ednas.\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/gettyimages-836205372-1.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/gettyimages-836205372-1-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/gettyimages-836205372-1-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><b>\u00bfQu\u00e9 funci\u00f3n tienen las prote\u00ednas y por qu\u00e9 son tan importantes?<\/b><\/h2>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Las prote\u00ednas son estructuras b\u00e1sicas del cuerpo humano: forman parte de los m\u00fasculos, huesos, piel, enzimas, hormonas y defensas del sistema inmune. Entre sus principales funciones destacan:<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Estructural<\/b><span style=\"font-weight: 400;\">, formando parte de los m\u00fasculos, cart\u00edlagos, tendones, piel, cabello, u\u00f1as\u2026<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Construcci\u00f3n y reparaci\u00f3n muscular<\/b><span style=\"font-weight: 400;\">, especialmente tras el ejercicio.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">S\u00edntesis de enzimas y hormonas que <\/span><b>regulan procesos vitales<\/b><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mantenimiento del <\/span><b>sistema inmunitario y<\/b><span style=\"font-weight: 400;\"> del <\/span><b>tejido corporal<\/b><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Transporte<\/b><span style=\"font-weight: 400;\">, pues pueden transportar sustancias como ox\u00edgeno (hemoglobina).<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Sin prote\u00ednas suficientes, el cuerpo no puede regenerarse ni mantener su masa muscular<\/b><span style=\"font-weight: 400;\">, algo esencial tanto en deportistas como en personas mayores.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7813\" data-permalink=\"\/es-es\/blogs\/fitness\/guia-para-tomar-proteina\/25aw_train_hyrox_seld-pull_116_rgb\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/25aw_train_hyrox_seld-pull_116_rgb.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Gu\u00eda para tomar prote\u00ednas.\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/25aw_train_hyrox_seld-pull_116_rgb-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/25aw_train_hyrox_seld-pull_116_rgb.jpg\" class=\"alignnone size-full wp-image-7813\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/25aw_train_hyrox_seld-pull_116_rgb.jpg\" alt=\"Gu\u00eda para tomar prote\u00ednas.\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/25aw_train_hyrox_seld-pull_116_rgb.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/25aw_train_hyrox_seld-pull_116_rgb-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/25aw_train_hyrox_seld-pull_116_rgb-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><b>Gu\u00eda para tomar prote\u00ednas \u00bfCu\u00e1nta necesitamos realmente?<\/b><\/h2>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">La cantidad depende de la edad, el peso y el nivel de la actividad f\u00edsica:<\/span><\/p>\n<p>&nbsp;<\/p>\n<table class=\"aligncenter\" border=\"3\">\n<tbody>\n<tr>\n<td><b>&nbsp;Poblaci\u00f3n<\/b><\/td>\n<td><b>&nbsp;Recomendaci\u00f3n general (g\/kg\/d\u00eda)<\/b><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">&nbsp;Adulto sedentario<\/span><\/td>\n<td><span style=\"font-weight: 400;\">&nbsp;0,8-1,0 g\/kg<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">&nbsp;Adulto activo<\/span><\/td>\n<td><span style=\"font-weight: 400;\">&nbsp;1,0 &#8211; 1,5 g\/kg<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">&nbsp;Entrenamiento de fuerza\/resistencia intensa<\/span><\/td>\n<td><span style=\"font-weight: 400;\">&nbsp;1,6-2,0 g\/Kg<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">&nbsp;Deportistas&nbsp;<\/span><\/td>\n<td><span style=\"font-weight: 400;\">&nbsp;1,8-2,2 g\/kg<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7814\" data-permalink=\"\/es-es\/blogs\/fitness\/guia-para-tomar-proteina\/25aw_train_hyrox_sled-push_424_rgb\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/25aw_train_hyrox_sled-push_424_rgb.jpg\" data-orig-size=\"15000,10000\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;5.6&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;ILCE-7RM5&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1740238264&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;22&quot;,&quot;iso&quot;:&quot;1000&quot;,&quot;shutter_speed&quot;:&quot;0.004&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Gu\u00eda para tomar prote\u00ednas.\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/25aw_train_hyrox_sled-push_424_rgb.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/25aw_train_hyrox_sled-push_424_rgb.jpg\" class=\"alignnone size-full wp-image-7814\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/25aw_train_hyrox_sled-push_424_rgb.jpg\" alt=\"Gu\u00eda para tomar prote\u00ednas.\" width=\"15000\" height=\"10000\"><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Consumirlas, sin una gu\u00eda para tomar prote\u00ednas y,&nbsp; por encima de nuestras necesidades puede sobrecargar los ri\u00f1ones y generar complicaciones a largo plazo, sobre todo en aquellas personas con problemas renales.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><b>\u00bfC\u00f3mo cubrir las necesidades a trav\u00e9s de la alimentaci\u00f3n?<\/b><\/h2>\n<p>&nbsp;<\/p>\n<p><strong>La clave est\u00e1 en repartir su consumo en diferentes tomas a lo largo del d\u00eda combinando fuentes animales y vegetales.&nbsp;<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Si se ha realizado ejercicio f\u00edsico, resulta interesante consumir prote\u00edna despu\u00e9s, ya que ayuda a la recuperaci\u00f3n muscular y s\u00edntesis proteica.<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Animales<\/b><span style=\"font-weight: 400;\">: carne magra, pollo, pavo, conejo, pescados, mariscos, huevos, leche, queso\u2026<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vegetales<\/b><span style=\"font-weight: 400;\">: legumbres, tofu, tempeh, soja y derivados, frutos secos, semillas\u2026<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7815\" data-permalink=\"\/es-es\/blogs\/fitness\/guia-para-tomar-proteina\/gettyimages-1369489882\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/gettyimages-1369489882.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Gu\u00eda para tomar prote\u00ednas.\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/gettyimages-1369489882-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/gettyimages-1369489882.jpg\" class=\"alignnone size-full wp-image-7815\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/gettyimages-1369489882.jpg\" alt=\"Gu\u00eda para tomar prote\u00ednas.\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/gettyimages-1369489882.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/gettyimages-1369489882-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/gettyimages-1369489882-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Un plato equilibrado que me asegure cubrir todas mis necesidades debe incluir:<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>\u00bd del plato de verduras y hortalizas.<\/strong><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>\u00bc del plato de hidratos de carbono integrales y de calidad.<\/strong><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>\u00bc del plato de prote\u00ednas (animales o vegetales).<\/strong><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">*En el contexto de un deportista las proporciones ser\u00edan diferentes.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><b>Ejemplo de men\u00fa para llegar a las necesidades diarias seg\u00fan la <span style=\"font-weight: 400;\"><strong>gu\u00eda para toma<\/strong><\/span><\/b><strong>r&nbsp;<\/strong><b>prote\u00ednas<\/b><\/h2>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Para un adulto activo de 70 kg, sus necesidades rondar\u00eda los 70-105g de prote\u00edna diaria, repartido en las comidas diarias.<\/span><\/p>\n<p>&nbsp;<\/p>\n<table class=\"aligncenter\" border=\"3\">\n<tbody>\n<tr>\n<td><b>&nbsp;Comida<\/b><\/td>\n<td><b>&nbsp;Ejemplo<\/b><\/td>\n<td><b>&nbsp;Prote\u00ednas (aprox.)<\/b><\/td>\n<\/tr>\n<tr>\n<td><b>&nbsp;Desayuno<\/b><\/td>\n<td><span style=\"font-weight: 400;\">&nbsp;Tostada integral con aguacate y huevo duro<\/span><\/td>\n<td><span style=\"font-weight: 400;\">&nbsp;12g<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>&nbsp;Media-ma\u00f1ana<\/b><\/td>\n<td><span style=\"font-weight: 400;\">&nbsp;Yogur natural con semillas de ch\u00eda y pl\u00e1tano<\/span><\/td>\n<td><span style=\"font-weight: 400;\">&nbsp;15g<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>&nbsp;Comida<\/b><\/td>\n<td><span style=\"font-weight: 400;\">&nbsp;Lentejas estofadas con verduras y arroz<\/span><\/p>\n<p><span style=\"font-weight: 400;\">&nbsp;Ensalada de lechuga, tomate y bonito<\/span><\/td>\n<td><span style=\"font-weight: 400;\">&nbsp;30g<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>&nbsp;Merienda<\/b><\/td>\n<td><span style=\"font-weight: 400;\">&nbsp;Queso fresco y frutos rojos<\/span><\/td>\n<td><span style=\"font-weight: 400;\">&nbsp;10g<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>&nbsp;Cena<\/b><\/td>\n<td><span style=\"font-weight: 400;\">&nbsp;Salm\u00f3n al horno con calabac\u00edn y patata<\/span><\/td>\n<td><span style=\"font-weight: 400;\">&nbsp;30g<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7816\" data-permalink=\"\/es-es\/blogs\/fitness\/guia-para-tomar-proteina\/gettyimages-1452956196\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/gettyimages-1452956196.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Gu\u00eda para tomar prote\u00ednas.\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/gettyimages-1452956196-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/gettyimages-1452956196.jpg\" class=\"alignnone size-full wp-image-7816\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/gettyimages-1452956196.jpg\" alt=\"Gu\u00eda para tomar prote\u00ednas.\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/gettyimages-1452956196.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/gettyimages-1452956196-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/gettyimages-1452956196-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><b>\u00bfCu\u00e1ndo es interesante suplementar con prote\u00ednas?<\/b><\/h2>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">La suplementaci\u00f3n no es imprescindible si se mantiene una alimentaci\u00f3n variada y que aporte suficiente energ\u00eda. Sin embargo, existen casos en los que puede ser \u00fatil:<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cuando a trav\u00e9s de la alimentaci\u00f3n no llegamos a nuestras necesidades<\/b><span style=\"font-weight: 400;\">: poco apetito, falta de tiempo, mala organizaci\u00f3n, desconocimiento&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Despu\u00e9s de entrenamientos intensos<\/b><span style=\"font-weight: 400;\"> para ayudarnos a recuperar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">En algunos casos de <\/span><b>recomposici\u00f3n corporal<\/b><span style=\"font-weight: 400;\"> donde debemos reducir el consumo cal\u00f3rico.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">En <\/span><b>personas con requerimientos elevados<\/b><span style=\"font-weight: 400;\">: deportistas de alto rendimiento, adultos mayores con p\u00e9rdida muscular\u2026<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7817\" data-permalink=\"\/es-es\/blogs\/fitness\/guia-para-tomar-proteina\/25ss_train_hyrox_ski-erg_js_305_rgb\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/25ss_train_hyrox_ski-erg_js_305_rgb.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Gu\u00eda para tomar prote\u00ednas.\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/25ss_train_hyrox_ski-erg_js_305_rgb-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/25ss_train_hyrox_ski-erg_js_305_rgb.jpg\" class=\"alignnone size-full wp-image-7817\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/25ss_train_hyrox_ski-erg_js_305_rgb.jpg\" alt=\"Gu\u00eda para tomar prote\u00ednas.\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/25ss_train_hyrox_ski-erg_js_305_rgb.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/25ss_train_hyrox_ski-erg_js_305_rgb-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/25ss_train_hyrox_ski-erg_js_305_rgb-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><b>Tipo de prote\u00edna en polvo m\u00e1s comunes&nbsp;<\/b><\/h2>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Prote\u00edna de suero (<\/b><a href=\"https:\/\/www.forumsport.com\/es-es\/nutricion-y-salud\/productos\/proteinas\/proteinas-whey-NU0341-c\" target=\"_blank\" rel=\"noopener\"><b>whey protein<\/b><\/a><b>)<\/b><span style=\"font-weight: 400;\">: r\u00e1pida absorci\u00f3n, ideal post-entreno.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prote\u00edna en polvo vegetal: opci\u00f3n vegana y proviene de fuentes vegetales como la soja, el guisante y el arroz&#8230;&nbsp;<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">En Forum Sport puedes encontrar diferentes marcas que te proporcionar\u00e1n esos 20g de prote\u00edna por toma para ayudarte a llegar a tus necesidades.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Esta <\/span><a href=\"https:\/\/www.forumsport.com\/es-es\/infisport-proteinas-iso-whey-1kg-fresa-71826-1000586439-p\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">prote\u00edna de suero Whey<\/span><\/a><span style=\"font-weight: 400;\"> de Infisport es perfecta para tomar despu\u00e9s del entrenamiento y ayudarte a conservar la masa muscular.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7835\" data-permalink=\"\/es-es\/blogs\/fitness\/guia-para-tomar-proteina\/proteinaswhey\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/proteinaswhey.jpg\" data-orig-size=\"800,300\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"proteinaswhey\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/proteinaswhey-300x113.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/proteinaswhey.jpg\" class=\"alignnone wp-image-7835 size-full\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/proteinaswhey.jpg\" alt=\"Guia para tomar prote\u00ednas\" width=\"800\" height=\"300\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/proteinaswhey.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/proteinaswhey-300x113.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/proteinaswhey-768x288.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><a href=\"https:\/\/www.forumsport.com\/es-es\/infisport-proteinas-iso-whey-1kg-fresa-71826-1000586439-p\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"5181\" data-permalink=\"\/es-es\/blogs\/fitness\/mejores-smartwatch-para-regalar-esta-navidad\/medias-1000887539-03-x-x-20230623102432\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2023\/12\/medias-1000887539-03-x-x-20230623102432.jpg\" data-orig-size=\"1000,1000\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"mejores smartwatch\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2023\/12\/medias-1000887539-03-x-x-20230623102432-300x300.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2023\/12\/medias-1000887539-03-x-x-20230623102432.jpg\" class=\"aligncenter wp-image-5181 size-full\" src=\"https:\/\/blogs.forumsport.com\/es-es\/blogs\/montana\/wp-content\/uploads\/sites\/3\/2019\/10\/BOT\u00d3N-ver-producto.jpg\" alt=\"Gu\u00eda para tomar prote\u00ednas\" width=\"105\" height=\"30\"><\/a><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Adem\u00e1s, tambi\u00e9n dispones de opciones vegetales, como esta <\/span><a href=\"https:\/\/www.forumsport.com\/es-es\/gold-nutrition-vegano-v-protein-hazelnut-240-g-gf0016-1001088207-p\"><span style=\"font-weight: 400;\">prote\u00edna en polvo vegetal<\/span><\/a><span style=\"font-weight: 400;\"> de Gold Nutrition: su perfil de amino\u00e1cidos es completo, sin az\u00facares a\u00f1adidos, bajo en grasas saturadas y con sabor a avellana.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tiene muy buenas condiciones para complementar dietas deportivas, mejorar la recuperaci\u00f3n muscular y apoyar el mantenimiento de masa magra.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7837\" data-permalink=\"\/es-es\/blogs\/fitness\/guia-para-tomar-proteina\/proyecto-nuevo-7\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/proyecto-nuevo.jpg\" data-orig-size=\"800,300\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/proyecto-nuevo-300x113.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/proyecto-nuevo.jpg\" class=\"alignnone size-full wp-image-7837\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/proyecto-nuevo.jpg\" alt=\"Gu\u00eda para tomar prote\u00ednas\" width=\"800\" height=\"300\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/proyecto-nuevo.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/proyecto-nuevo-300x113.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/proyecto-nuevo-768x288.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><a href=\"https:\/\/www.forumsport.com\/es-es\/gold-nutrition-vegano-v-protein-hazelnut-240-g-gf0016-1001088207-p\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"5181\" data-permalink=\"\/es-es\/blogs\/fitness\/mejores-smartwatch-para-regalar-esta-navidad\/medias-1000887539-03-x-x-20230623102432\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2023\/12\/medias-1000887539-03-x-x-20230623102432.jpg\" data-orig-size=\"1000,1000\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"mejores smartwatch\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2023\/12\/medias-1000887539-03-x-x-20230623102432-300x300.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2023\/12\/medias-1000887539-03-x-x-20230623102432.jpg\" class=\"aligncenter wp-image-5181 size-full\" src=\"https:\/\/blogs.forumsport.com\/es-es\/blogs\/montana\/wp-content\/uploads\/sites\/3\/2019\/10\/BOT\u00d3N-ver-producto.jpg\" alt=\"Gu\u00eda para tomar prote\u00ednas\" width=\"105\" height=\"30\"><\/a><\/p>\n<p>&nbsp;<\/p>\n<h2><b>Gu\u00eda para tomar prote\u00ednas: \u00bfC\u00f3mo s\u00e9 si necesito suplementaci\u00f3n?<\/b><\/h2>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bfCumplo con mis necesidades a trav\u00e9s de la dieta?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bfIncluyo una fuente de prote\u00edna en las comidas principales?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bfMe resulta dif\u00edcil cubrir mis necesidades por falta de tiempo o apetito?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bfRealizo entrenamiento intensos a lo largo de la semana?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bfEstoy perdiendo masa muscular y\/o fuerza o me cuesta recuperarme despu\u00e9s del ejercicio?<\/span><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7826\" data-permalink=\"\/es-es\/blogs\/fitness\/guia-para-tomar-proteina\/25aw_train_hyrox_velocity-nitro-4_men_9476_rgb\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/25aw_train_hyrox_velocity-nitro-4_men_9476_rgb.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Gu\u00eda para tomar prote\u00ednas.\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/25aw_train_hyrox_velocity-nitro-4_men_9476_rgb-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/25aw_train_hyrox_velocity-nitro-4_men_9476_rgb.jpg\" class=\"alignnone size-full wp-image-7826\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/25aw_train_hyrox_velocity-nitro-4_men_9476_rgb.jpg\" alt=\"Gu\u00eda para tomar prote\u00ednas.\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/25aw_train_hyrox_velocity-nitro-4_men_9476_rgb.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/25aw_train_hyrox_velocity-nitro-4_men_9476_rgb-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/25aw_train_hyrox_velocity-nitro-4_men_9476_rgb-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Ante cualquier duda y antes de incorporar suplementos en la dieta, conviene consultar a un especialista en nutrici\u00f3n que pueda guiarnos y aconsejarnos para hacerlo de forma segura.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><b>Consejos:<\/b><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Distribuye <\/span><b>20-40g de prote\u00edna por comida<\/b><span style=\"font-weight: 400;\"> (de 3 a 5 veces al d\u00eda).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Prioriza fuentes naturales<\/b><span style=\"font-weight: 400;\"> tanto animales como vegetales<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Aumenta<\/b><span style=\"font-weight: 400;\"> ligeramente el consumo de prote\u00edna <\/span><b>si realizas entrenamientos intensos<\/b><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hidr\u00e1tate bien<\/b><span style=\"font-weight: 400;\"> para evitar problemas renales.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Si tienes enfermedad renal, consulta a un profesional antes de elevar la ingesta.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">En conclusi\u00f3n, las prote\u00ednas son un nutriente esencial, pero no por ello debemos obsesionarnos y mucho menos prescindir de una gu\u00eda para tomar prote\u00ednas.&nbsp;<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7827\" data-permalink=\"\/es-es\/blogs\/fitness\/guia-para-tomar-proteina\/gettyimages-672629600\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/gettyimages-672629600.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Gu\u00eda para tomar prote\u00ednas.\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/gettyimages-672629600-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/gettyimages-672629600.jpg\" class=\"alignnone size-full wp-image-7827\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/gettyimages-672629600.jpg\" alt=\"Gu\u00eda para tomar prote\u00ednas.\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/gettyimages-672629600.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/gettyimages-672629600-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/gettyimages-672629600-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">La base sigue siendo una alimentaci\u00f3n equilibrada y saludable, que aporte la cantidad justa seg\u00fan nuestras necesidades.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Los suplementos son una herramienta para cumplir con nuestros requerimientos, que pueden ayudarnos a mejorar en algunas situaciones. Nunca ser\u00e1n sustitutivos ni la soluci\u00f3n m\u00e1gica.<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>En los \u00faltimos a\u00f1os, las prote\u00ednas se han convertido en las protagonistas de la nutrici\u00f3n pero&#8230;\u00bfCu\u00e1nta prote\u00edna necesitamos? \u00bfEn qu\u00e9 alimentos las encontramos? \u00bfC\u00f3mo ser\u00eda un men\u00fa tipo que cubra nuestras necesidades? Vamos all\u00e1 con nuestra gu\u00eda para tomar prote\u00edna.. En esta gu\u00eda para tomar prote\u00ednas te contaremos tambi\u00e9n en qu\u00e9 casos puede ser bueno [&#8230;]<\/p>\n<p><a class=\"btn btn-secondary understrap-read-more-link\" href=\"\/es-es\/blogs\/fitness\/guia-para-tomar-proteina\/\">Conocer m\u00e1s<\/a><\/p>\n","protected":false},"author":628,"featured_media":7811,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"none","ngg_post_thumbnail":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[4],"tags":[],"class_list":{"0":"post-7807","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-salud-y-nutricion"},"acf":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/portada.jpg","jetpack_shortlink":"https:\/\/wp.me\/pbQrw6-21V","jetpack-related-posts":[],"_links":{"self":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts\/7807","targetHints":{"allow":["GET"]}}],"collection":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/users\/628"}],"replies":[{"embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/comments?post=7807"}],"version-history":[{"count":19,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts\/7807\/revisions"}],"predecessor-version":[{"id":7966,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts\/7807\/revisions\/7966"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/media\/7811"}],"wp:attachment":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/media?parent=7807"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/categories?post=7807"},{"taxonomy":"post_tag","embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/tags?post=7807"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}