by: Charly TacachoPosted on:

Alimentación de Kilian Jornet para su Temporada 2022

«Mi objetivo para ésta temporada fue tener un buen desempeño deportivo en carreras largas y cortas con pocas semanas de recuperación.»

El enfoque

Antes de comenzar con el artículo, y como bien lo explica Kilian Jornet, tenemos que entender que absolutamente todos somos diferentes y respondemos de manera distinta a los estímulos que aplicamos. Tenemos entornos, formas de vida, tipos de descanso, sistemas endócrinos y alimentación muy distintos de una persona o deportista a otro. Entonces conocer o leer un plan de entrenamiento o nutrición enfocada a 4 meses de temporada  deberá ser a modo informativo.

La individualización de los estímulos y nutrición debe ser llevada por profesionales, así cuando leemos artículos relacionados podremos tener objetividad a la hora de replicar algo de los profesionales y élites del deporte. No sólo por la experiencia propia de ellos, sino porque también resultará imposible o casi imposible seguir sus pasos al pie de la letra, podemos caer en una lesión o simplemente abandonar el proyecto por no tener las herramientas necesarias para afrontar tan rigurosa planificación.

Fisiología y Nutrición aplicada al deporte

Uno de los aspectos clave para rendir al máximo en su temporada, es como ha cambiado y mejorado su nutrición.

Esto no es casualidad, sino que se lo debe a Jesús Álvarez-Herms que no es ningún improvisado en el tema, veamos su amplio estado curricular. Es Fisiólogo (Biología) Doctorado: Fisiología Adaptativa al Ejercicio. Fisiología aplicada a deportistas profesionales. Docente Universitario en diferentes temas: Ciencias del Deporte, Fisiología, Genética y Nutrición de Precisión con Microbioma. Participando en diferentes eventos y proyectos académicos internacionales desde 2009. Estancias internacionales de investigación (Austria y Nueva Zelanda). Más de 40 publicaciones en revistas científicas indexadas.
Catedrático de Ciencias de la Salud con especialidad en Fisiopatología.

Suplementación

Pese a llevar una dieta estrictamente vegetariana y balanceada, debe consumir algunos suplementos por el lugar donde vive, Romsdal, Noruega y su forma de moverse. Los suplementos que utiliza son muy conocidos, con amplia evidencia científica y recomendados por su profesional y amigo Jesús.

Omega 3: son nutrientes, componentes naturales de las grasas y los aceites, forman parte de las membranas celulares por lo que resultan necesarios para el crecimiento y la reparación de las células. El ácido alfa-linolénico, el eicosapentaenoico (EPA) y el docosahexaenoico (DHA) son los ácidos grasos omega 3 más importantes para nuestra salud. El cuerpo humano no puede elaborar ácidos grasos Omega 3 a partir de otras sustancias, por lo tanto, se debe ingerir por medio de la dieta, ya que son necesarios para que se desarrollen correctamente funciones básicas del organismo como la coagulación, presión sanguínea o la regulación de los procesos inflamatorios. Se encuentra, además de suplementos, en el pescados, algunas algas, huevos, lácteos y cereales.

Omega 6: Los ácidos grasos omega-6 se encuentran en todas partes del cuerpo. Ayudan con la función de todas las células. Nuestro cuerpo no puede producirlos, por lo que deberemos adquirirlos mediante una alimentación equilibrada. El omega 6 es muy beneficioso para el organismo y necesario para su buen funcionamiento, ya que favorece y protege la salud cardiovascular, combate el colesterol, además de ser excelente para la formación de membranas celulares y hormonas y en el funcionamiento del sistema nervioso e inmune. Lo encuentras en las semillas y los aceites derivados de semillas (girasol, maíz y sésamo), los frutos secos (nueces, piñones, cacahuetes, almendras, avellanas y pistachos), la quinoa, los cereales integrales, carnes (especialmente pollo y pavo), algunos embutidos, huevos y margarina.

Vitamina D: las vitaminas son sustancias que su cuerpo necesita para crecer y funcionar en forma normal. La vitamina D ayuda al cuerpo a absorber el calcio, uno de los principales elementos que constituyen los huesos, por lo que juega un papel fundamental en el sistema nervioso muscular e inmunitario. Se puede obtener de los alimentos o suplementos, también se sintetiza a través de la piel cuando nos exponemos al sol uno minutos (de 10 a 15 al día minutos es suficiente). Los alimentos ricos en vitamina D incluyen yemas de huevo, pescado de agua salada e hígado. Otros alimentos, como la leche y los cereales.

Probióticos: son alimentos o suplementos que contienen microorganismos vivos destinados a mantener y/o mejorar las bacterias «buenas» (microbioma normal) del cuerpo. Se encuentran en alimentos como yogur, chucrut, kombucha, kéfir, encurtidos y algunos suplementos dietarios.  Algunos beneficios comprobados por la ciencia son:

  1. Disminuyen las infecciones respiratorias.
  2. Mejoran la función inmune.
  3. Ayudan a la recuperación muscular después del ejercicio.
  4. Disminuyen el riesgo de molestias gastrointestinales.
  5. Producen vitaminas y mejoran la digestión.
  6. Reducen los radicales libres.
  7. Mantienen niveles óptimos de glucosa en sangre.

Alimentación 

La marcada mejora de Kilian en su temporada de la mano de Jesús, fue gracias a su alimentación diaria destinada a sus características. Esto incrementó su nivel, pero más importante aún, mejoro notablemente su recuperación entre cada competencia.

Su cronograma fue dos carreras cortas: Zegama-Aizkorri y Sierre Zinal, y dos largas de 100 millas: Hardrock 100 y UTMB. Donde las carreras se alternaban en corta – larga – corta – larga. Y debía estar en forma para eventos rápidos y largos casi al mismo tiempo.

Su dieta diaria es vegetariana, a base de hidratos de carbono a base de papa, arroz, pasta, quinoa, pan, etc.) y verduras, proteínas y grasas de legumbres, frutos secos, aguacate, queso, huevo. «Durante el entrenamiento nunca como y rara vez bebo. Solo si es un entrenamiento específico para el sistema gastrointestinal, tomaré geles o algún combustible para entrenar mi intestino. Esto es algo que creo que puedo hacer debido a mi metabolismo de grasas y mi trabajo renal de muchos años de practicarlo», cuenta Kilian.

Nutrición durante las carreras

Corto: (Zegama Aizkorri 29/05 y Sierre-Zinal 13/08)

  • Cena pre carrera: carbohidratos (arroz, papas o pasta, algunas grasas como palta y nueces) cantidad normal.
  • 3h antes de la carrera: Desayuno (una rebanada de pan)
  • 2h antes de la carrera: Tazón de carbohidratos Maurten (40gr CHO)
  • beber agua
  • Durante carrera: 1 gel cada 30′ (GEL Maurten 25gr CHO, 1º con cafeína, otros sin) Beber agua en avituallamiento o agua con CHO (MIX 320) alrededor de 0,2- 0,25 l/hora

Largo:

Hardrock 100 (15/07):

  • Primeras 10h: 1 gel (GEL Maurten 25gr/CHO) cada 30′. Beber 0,5l/h de agua con CHO (Maurten MIX 160), 1 bar cada 4h (Maurten Solid)
  • Segundas 10h: 1 barrita (Maurten sólido) cada 1,5h, Beber 0,5l/h de agua con CHO (Maurten Mix 160), Comida sólida en 3 avituallamientos (Arroz con palta, quesadilla, sopa…)
  • 1 gel de cafeína (CAF Maurten) por la noche, antes de las 2 últimas subidas.

UTMB (26/08):

  • 0,5l/h de agua con 80gr CHO (Maurten MIX 320), 5 gr de proteína cada 2ª hora.
  • 1 barra cada 2 horas (Maurten Solid)
  • 1 gel antes de cada tramo necesitaba más glucosa (subidas rápidas primeras horas de…)
  • Alimentos sólidos en puestos de avituallamiento (grasa+fibra+carbohidrato):
    • arroz con palta
    • papas hervidas
    • burrito de palta
    • Mezcla de palta, plátano, dátiles, nueces, chocolate amargo (esto también lo llevé en un termo en la primera mitad de la carrera)
    • Jugo de remolacha para beber

 

Los seres humanos estamos intrínsecamente creados para buscar la salida más fácil. También poseemos una necesidad inherente de movimiento. Estos dos instintos se enfrentan cuando una carrera a pie se extiende a 15 horas, 20 horas y más. “Esta lucha interna es muy interesante, y es parte de la belleza de la distancia de 100 millas,” apunta Kilian. “Hay muchos momentos en los que es doloroso. Y hay momentos en los que también puede ser aburrido, cuando lo único que quieres es parar. Quieres detenerte. Quieres relajarte. Quieres hacer otras cosas en lugar de pensar en otro paso y otro paso más. Pero eso es parte del desafío y parte de la belleza — la monotonía”.

 

Ingesta de carbohidratos y proteínas

Lo primero que llama la atención de su alimentación en las 100 millas es la ingesta de 80gr de CHO y 5gr de proteína con 0,5l de agua cada dos horas. La mayoría que corremos distancias de más de 70km sabemos que lo hidratos por hora están pautados en un mínimo de 60gr/hr en una proporción glucosa vs. fructosa de referencia a nivel internacional de 2:1 y sobre éste ratio se hacen la mayoría de estudios de nutrición deportiva. Pero agregar proteína poco se sabe, por suerte tenemos algunas referencias.

Una reciente publicación en la revista científica PubMed donde se estudia el efecto de la ingesta de carbohidratos (CHO) y proteínas (PRO) en el rendimiento deportivo, muestra algunos novedosos resultados.

En la revisión sistemática se analizaron 43 ensayos y 326 participantes, los resultados mostraron una mejora del rendimiento (tiempo hasta el agotamiento, TTE y tiempo de ejecución) cuando se ingirió CHO + PRO en comparación a la ingesta aislada de CHO. Un análisis de subgrupo demostró efecto significativo en TTE ingiriendo CHO+PRO comparado con CHO, cuando los suplementos fueron aportados durante y/o después del ejercicio. CHO+PRO mejoró TTE comparado con CHO, cuando la recuperación entre ejercicios fue prolongada (≥8 h), pero no se observó efecto diferente cuando la recuperación fue breve (≤8 h). No se observaron efectos diferentes cuando la ingesta de CHO+PRO y CHO fueron isocalóricos. Sin embargo, la ingesta de CHO+PRO fue superior en la mejora del rendimiento respecto a CHO solo, cuando se igualó el contenido de CHO. Los autores concluyeron que la coingesta de proteínas y carbohidratos mejora el rendimiento en resistencia aeróbica en comparación con la ingesta aislada de carbohidratos, siendo por tanto un procedimiento recomendado en la recuperación post y durante el ejercicio aeróbico en atletas.

Desde hace años sabemos la conveniencia de añadir proteínas a los hidratos de carbono incluidos en la bebida de recuperación de los atletas. Combinar los hidratos de carbono (0,8 g/kg/h) con proteínas (0,2-0,4 g/kg/h) parece la combinación idónea para optimizar la recuperación de los depósitos de glucógeno hepático y muscular. El aumento de los depósitos de glucógeno al añadir proteínas a los CHO no parece debida a un incremento de la respuesta de la insulina plasmática, y es más evidente en los primeros 40 min de recuperación, lo que sugiere su utilidad frente a cortos periodos de recuperación.

Jugo de remolacha

Hay múltiples estudios sobre los nitratos presentes en remolachas o betabel y el rendimiento deportivo en ejercicios de alta intensidad , resulta que ingerir nitratos retrasa el agotamiento durante los esfuerzos repetitivos de sprints o alta intensidad. Se atribuyeron a una resíntesis más rápida de fosfocreatina que podría retrasar su agotamiento durante los esfuerzos de ejercicio repetitivo. Además, la suplementación con jugo de remolacha podría mejorar la producción de potencia muscular a través de un mecanismo que involucra una velocidad de acortamiento muscular más rápida.

También a suplementación con nitrato en la dieta reduce el costo de O2 del ejercicio de baja intensidad y mejora la tolerancia al ejercicio de alta intensidad en humanos, lo que explica claramente el uso de jugo de remolacha en los avituallamientos de Kilian para UTMB,  donde el aumento del consumo de O2 pulmonar se reduce hasta un 19% después del inicio del ejercicio moderado o a baja intensidad.

Los efectos beneficiosos de la suplementación con jugo de remolacha se han probado durante el ciclismo, la caminata, la carrera de larga distancia y los resultados disponibles sugieren que la suplementación con jugo de remolacha puede mejorar la resistencia cardiorrespiratoria en atletas al aumentar la eficiencia, lo que mejora el rendimiento en varias distancias, aumenta el tiempo hasta el agotamiento en intensidades submáximas y puede mejorar el rendimiento cardiorrespiratorio en intensidades de umbral anaeróbico y consumo máximo de oxígeno (VO2).2 máx .)

El aguacate o palta

El el blog de Glut 4 Science explican que antes y durante los entrenamientos con baja disponibilidad de glucógeno (Low Carb) se puede utilizar en forma de papilla o puré, posee pocos Hidratos de Carbono (6g por 100g PC) y una cantidad de fibra de 1,8g por 100g PC. Siempre por debajo del Umbral de Lactato, lo que corresponde a una intensidad baja-moderada.

La mezcla de palta, plátano, dátiles, nueces y chocolate amargo resultará interesante probar en salidas largas a baja intensidad. La ingesta de hidratos de carbono puede ser un soporte muy adecuado para los entrenamientos Low Carb, sobre todo en aquellas sesiones de larga duración (> 3-4h) como sucede en ultra-maratonianos, siempre que no perjudique las adaptaciones, Kilian está muy habituado a entrenamientos de éste tipo, sin comer o Low Carb, es por esto que le sienta bien.

La eficiencia de Kilian para la utilización de los sustratos está evidenciada en éste estudio y para eso se debe entrenar el sistema gastrointestinal previo a su uso.

Conclusión

Como vimos la alimentación y nutrición en ultras distancias están muy entrenadas, ha generado adaptaciones que llevan años de asimilar y por eso es el mejor corredor de larga distancia del mundo.

¡GRACIAS POR LLEGAR HASTA AQUÍ Y LEER, SEGUIMOS EL CAMINO DE LA INFORMACIÓN DE CALIDAD JUNTOS!

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