LA CAFEÍNA MEJORA EL TRAIL RUNNING

El café o cafeína mejora el rendimiento en deportes de resistencia, específicamente en el Trail Running y otros similares. Veremos como sucede, cómo mejora la oxidación de grasa, el momento ideal para consumirlo y cómo ayuda a mantener los niveles de oxígeno en sangre. Está dentro del Grupo A, con mayor evidencia científica y tenemos una guía completa para que lo verifiques.

La cafeína es una sustancia que se encuentra en ciertas plantas. También se puede producir de manera artificial (sintéticamente) y agregarse a los productos alimenticios. Es un antioxidante alcaloide y  estimulante del sistema nervioso central, por su acción antagonista no selectiva de los receptores de adenosina. Su principal fuente es el café, que es un alimento que (según un metaanálisis) tiene múltiples beneficios para la salud.

Muchos entrenadores no recomiendan su uso antes de una carrera o un entrenamiento largo, porque puede ser diurético o eliminar más liquido de lo necesario y llegar a deshidratar, pero es un mito más de la nutrición deportiva. Por ejemplo éste estudio demostró que el uso de cafeína no afecta el equilibrio de líquido y electrolitos en personas sanas.

La ingestión de cafeína tiene un efecto diurético modesto en algunos, pero no afecta el reemplazo de agua en los consumidores habituales de cafeína, por lo que las bebidas con cafeína (p. ej., café, té, bebidas con cafeína) pueden ser ingeridos durante el día por atletas de resistencia como lo demostró otro estudio. También debemos tener en cuenta que  la tolerancia a la cafeína reduce la probabilidad de que se produzca un desequilibrio perjudicial de líquidos y electrolitos en deportistas.

Aunque debemos remarcar que no es la mejor bebida (café o bebidas con cafeína) al terminar un entrenamiento o carrera, ya que puede favorecer una diuresis moderada en alguno sujetos, como indica un estudio.  Elije el agua para hidratar con algunos minerales (principalmente sodio) post evento o entreno y así recuperar la homeostasis.

La Cafeína aumenta el Rendimiento de Resistencia

La cafeína aumenta el rendimiento de resistencia a través de cambios en los determinantes neurales y musculares de la fatigabilidad del rendimiento
La cafeína aumenta el rendimiento de resistencia a través de cambios en los determinantes neurales y musculares de la fatigabilidad del rendimiento.

Un reciente estudio de septiembre de 2022,  investigó que la cafeína aumentaría el rendimiento de resistencia a través de la atenuación de los determinantes neurales y musculares de la fatigabilidad durante el ejercicio, de cuerpo completo, de alta intensidad.

Hasta 2004, la cafeína era una sustancia prohibida para los atletas de élite, quienes podían dar positivo si bebían tan solo tres tazas de café fuerte. Eso, uno supondría, que es un potenciador del rendimiento, comenta Alex Hutchinson (periodista, científico y atleta de élite galardonado).

Luego, frustrada por tratar de regular una sustancia de uso tan común, la Agencia Mundial Antidopaje (AMA) eliminó la cafeína de su lista restringida, y sucedió lo más extraño. Después de que se levantó la prohibición, los niveles de cafeína en las pruebas de orina de la AMA disminuyeron en la mayoría de los deportes. Si no valía la pena prohibirlo, los atletas aparentemente pensaron que no valía la pena tomarlo. Y ellos estaban equivocados.

Volviendo a la ciencia, se concluyó que la ingesta de cafeína mejora el rendimiento durante el ejercicio de cuerpo completo de alta intensidad a través de la atenuación de la reducción inducida por el ejercicio en la activación voluntaria y la función contráctil.

La cafeína parece mantener el flujo de oxígeno a través de sus arterias, con solo una leve disminución en el agotamiento en comparación con la disminución constante observada en los ensayos con placebo. No está claro por qué sucede esto, pero no es exagerado sugerir que tener más oxígeno disponible podría ser una de las razones por las que los músculos siguen funcionando mejor durante los entrenamientos con cafeína.

Así es como se veía la saturación de oxígeno de los sujetos, medida con un oxímetro de pulso conectado a su dedo índice derecho.
Así es como se veía la saturación de oxígeno de los sujetos, medida con un oxímetro de pulso conectado a su dedo índice derecho.

Significa que aumenta el tiempo hasta el agotamiento, aumenta la fuerza de contracción potenciada de cuádriceps en atletas de resistencia y mantiene la saturación de oxígeno periférico en niveles altos (más del 95%).

CONSEJOS DE ENTRENAMIENTO CON CAFEÍNA

Cómo la cafeína aumenta la resistencia
Cómo la cafeína aumenta la resistencia.

Momento: cafeína se absorbe rápidamente y dura horas, lo que significa que el momento de un impulso previo al entrenamiento no es crucial. La mayoría de los estudios administran cafeína una hora antes del ejercicio. Puede tardar entre 40min y 60min en hacer efecto, dependiendo del atleta y su tolerancia.

Dosis: un estudio australiano reciente encontró que cinco miligramos de cafeína por cada kilogramo de peso corporal mejoraron el tiempo de carrera de cinco kilómetros en aproximadamente un 1 por ciento (por ejemplo, 300 miligramos para alguien que pesa 60 kilogramos) . Se recomienda entre 200 y 400 miligramos al día para adultos, el equivalente a unas tres tazas de café. Siempre empieza en el rango inferior. Algunas personas pueden notar problemas gastrointestinales o una estimulación excesiva.

Habituación: Sorprendentemente, el mismo aumento de rendimiento de la cafeína se observa en los bebedores regulares de café y en los que se abstienen por completo. Nos habituamos a algunos de los efectos de la cafeína, como pulso elevado y presión arterial alta, pero aparentemente no a sus efectos de mejora del rendimiento. Así que no hay necesidad de renunciar al café durante una semana antes de una gran competencia.

Efecto de la ingesta aguda de cafeína sobre la tasa de oxidación de grasas durante el ejercicio

Efecto de la ingesta aguda de cafeína sobre la tasa de oxidación de grasas durante el ejercicio
Efecto de la ingesta aguda de cafeína sobre la tasa de oxidación de grasas durante el ejercicio.

A nivel metabólico, la cafeína mejora la oxidación de las grasas, a través del conocido efecto EPOC. Elimina el dióxido de carbono del organismo. Aumenta la adrenalina. Incrementa el gasto calórico y la oxidación de grasas, y cuanto más alta la intensidad del ejercicio, mayor el gasto. Quema grasas horas después del entrenamiento.

En un metaanálisis se vio como resultados que hubo un efecto dosis-respuesta de la cafeína sobre la tasa de oxidación de grasas, lo que indica que se necesitan más de 3,0 mg/kg para obtener un efecto estadísticamente significativo de este estimulante sobre la oxidación de grasas durante el ejercicio.

La cafeína mejora el Trail Running
La cantidad de cafeína que administraron para el estudio.

En la imagen podemos ver la cantidad de cafeína que administraron: ≤3,0 mg/kg de revela un efecto no significativo sobre la tasa de oxidación de grasas durante el ejercicio.

Sin embargo, en aquellas investigaciones con dosis superiores a 3,0 mg/kg y hasta 5,9 mg/kg o en aquellas con dosis igual o superior a 6,0 mg/kg y hasta 7,0 mg/kg de cafeína, hubo un efecto estadísticamente significativo de la ingesta aguda de cafeína sobre la tasa de oxidación de grasas durante el ejercicio.

Además, la capacidad de la cafeína para mejorar la oxidación de grasas durante el ejercicio fue mayor en individuos sedentarios o desentrenados que en atletas entrenados y recreativos.

En conclusión, la ingesta previa al ejercicio de una dosis moderada de cafeína puede aumentar efectivamente la utilización de grasas durante el ejercicio aeróbico de intensidad submáxima (70% a 80% de la capacidad aeróbica máxima) realizado después de un período de ayuno.

Conclusión

El café es uno de los suplementos y alimento más estudiados en el ámbito deportivo, y cada día aparecen nuevas evidencias. También es cierto que se desconoce cuales son las mejores estrategias de suplementación con cafeína entre atletas de resistencia.

Parece que los atletas recreativos usan cantidades de cafeína más bajas que lo que se ha establecido como ergogénico en los protocolos de laboratorio.

También se consumen cafeína más cerca del ejercicio en comparación con los protocolos de investigación típicos. Por lo tanto, se debe educar a los atletas recreativos para obtener el mayor beneficio para el deporte. Y recuerda que el consumo habitual de cafeína no disminuye el efecto ergogénico de la cafeína.

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