Inicio Ejercicio ¿Qué es mejor entrenar por la mañana o por la noche?

¿Qué es mejor entrenar por la mañana o por la noche?

Siempre ha sido tema de discusión y debate; hay quien asegura que por la mañana -si lo haces en ayunas- quemas más grasa. Por otra parte, al estar más altos los niveles de testosterona, puede ser mejor para ganar músculo, también.

Aunque por la tarde, se sabe que puedes alcanzar un pico extra de testosterona al día. En varias publicaciones se ha tocado el tema, Keiji Yoshiki escribió para Martha Debayle una nota al respecto; y en la revista Men´s Health se publicó un comparativo interesante, que resumía así:

Entrenamiento por la mañana

  • Por la mañana, la testosterona se encuentra 35% más alta, lo que favorece el crecimiento del músculo.
  • De acuerdo con un estudio del Appalachian State University, se demostró que quienes hacen trabajo de fuerza a las 7am, producen más hormona de crecimiento que quienes entrenan por la tarde; ergo, tienen más potencial de crear músculo magro.
  • De acuerdo con el British Journal of Nutrition, si haces cardio al despertar -en ayunas- quemarás 20% más grasa.


Entrenamiento por la tarde – noche
  • El cortisol –hormona catabólica- está 75% más alta por la noche; por eso, es mejor para crear músculo entrenar fuerza por la mañana.
  • Entrenar por la tarde a intensidad moderada, ayuda a dormir mejor.
  • Por la tarde – noche, la capacidad anaeróbica es 7% mayor que por la mañana; lo que favorece hacer trabajo de ganancia muscular en ese momento, de acuerdo con el Applied Physiology Nutrition and Metabolism.


Pero, ¿Qué es mejor?

De acuerdo con la evidencia, te recomendaríamos:

  • Si quieres quemar grasa y tonificar: Haz cardio por la mañana, y sigue con algo de fuerza.
  • Si quieres ganar músculo: Haz trabajo de pesas en la mañana, y por la tarde, cardio a intensidad moderada.

¡Para todos! Lo ideal es: A la hora que te sientas mejor. Las diferencias entre ambos horarios no son significativas, lo principal es que sea en un momento del día en que tengas energía y te sientas cómodo para que sea tu horario para entrenar de por vida.


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