REEMPLACÉ LOS GELES POR COMIDA REAL
by: Charly TacachoPosted on:

REEMPLACÉ LOS GELES POR COMIDA REAL

Sabemos muy bien que la ciencia avanza en pos de mejorar la nutrición en el deporte de resistencia, así cada vez aparecen nuevos estudios recomendando ciertas proporciones de carbohidratos en forma líquida o gel para la mejor absorción y digestión.

A raíz de una entrevista al Fisiólogo, Científico y Entrenador de Kilian Jornet durante su gran temporada 2022, Jesús Álvarez-Herms en el podcast de Ciclismo Evolutivo, mencionando que el uso y abuso de geles de reposición energética, bebidas deportivas, entre otros productos ultraprocesados, puedes dañar tu microbiota intestinal y con eso arruinar tu progreso deportivo. Es por eso que reemplacé los geles por comida real.

Te cuento con evidencia científica todos los beneficios de mermar el uso de productos procesados en tus entrenamientos y sólo realizar períodos de pruebas para las competencias, esas largas carreras, en las que, difícilmente nos libremos de productos de alto índice glucémico y poco esfuerzo para la digestión.

Lo dulce llama a más dulce

Geles energéticos de diferentes marcas.
Geles energéticos de diferentes marcas.

Alrededor del 2013, cuando recién llevaba un año de comenzar con el deporte Trail Running de forma específica, conocí el maravilloso mundo de los geles energéticos. Sabía muy poco y solía utilizar los que la mayoría compraba. Desconocía sus proporciones y tipos de carbohidratos, sodio, magnesio, ratio de esos hidratos, con o sin cafeína y sus proporciones, etc.

En aquel entonces no eran productos tan caros, como lo son hoy en día. Por lo que podíamos darnos el gusto de llevar algunos a los entrenamientos. Recuerdo ir a carreras de entre 40 y 60km con ellos en la mochila y esperar a la primer hora para consumir uno y repetir esa acción durante las horas que esté en competencia, con algo de agua y nada más.

Con el paso de los años, con algunos cursos y capacitaciones de nutrición para la ayuda ergogénica en el deporte las cosas fueron cambiando de a poco. Claramente todos los cuerpos son diferentes y respondemos de forma distinta a un gel u otro, por eso debemos entrenar la nutrición que llevaremos en carrera.

Lo más maravilloso es que mientras entrenes, planifiques y toleres, los alimentos reales pueden ser tan efectivos como los productos de nutrición deportiva. O limitarlos a parte de una competencia de más de 4/5 horas, ya sabemos que lo dulce llama a más dulce y con eso tu progreso se vendrá a pique tarde o temprano.

¿Cuándo debes comer en una carrera?

Alimentación en un Ultra Trail Running
Alimentación en un Ultra Trail Running

Comencemos por lo más básico, a partir de la hora de carrera o entrenamiento extensivo los depósitos de glucógeno muscular comienzan a acabarse si no consumimos suplementos o comida.

El macronutriente que necesitamos mientras hacemos deporte es carbohidrato de fácil digestión,  y según el tiempo que estemos en movimiento necesitaremos ciertas cantidades (previamente entrenadas):

  • Menos de 75 minutos podemos prescindir de alimento o suplemento alguno, también dependerá de nuestra flexibilidad metabólica, tema que tocaremos en el próximo artículo. 
  • Más de 75 minutos y hasta alrededor de 3 horas necesitaremos entre 30 y 60 gramos de carbohidratos por hora. 
  • Si estamos más de 3 horas compitiendo o entrenando necesitamos de 30 a 90 gramos de carbohidratos por hora (esto es altamente individualizado; la actividad prolongada puede requerir más combustible para maximizar el rendimiento, pero no siempre es así).
Pablo Villa en un entrenamiento consumiendo geles de reposición energética.
Pablo Villa en un entrenamiento consumiendo geles de reposición energética.

Como vemos, éstos ratios o parámetros son de los estudios científicos en deportistas de diferentes niveles, y posiblemente puedas afrontar un fondo o tirada larga de 3 horas sin alimentos, pero tu rendimiento va a variar si planificas coherentemente tu nutrición dentro de una competencia.

¿Qué buscar en un reemplazo de gel energético?

Gu Energy Gel Ingredientes.
Gu Energy Gel de Vainilla Ingredientes.

Dentro de la práctica deportiva es habitual utilizar geles, barritas de cereal o proteicas y bebidas deportivas con sales e hidratos, y están diseñadas para eso, son de rápida absorción y con amplia evidencia.

Si quieres aventurarte, en parte o de forma total, a la comida real dentro de una carrera primero debe entrenar el sistema digestivo a estos nuevos alimentos. Después debes entender lo que te proporciona un gel y como suplantar esos ingredientes.

Por ejemplo un gel GU contiene 100 calorías, 60 mg de sodio, 40 mg de potasio, 22 g de carbohidratos y 7 g de azúcar. Por lo tanto, un reemplazo de gel tendría que cubrir esas bases además de ser compacto, fácil de digerir y palatable.

Sodio

Sodio en deportes de resistencia
Sodio en deportes de resistencia.

El nivel bajo de sodio en sangre es una afección en la cual el nivel de sodio en la sangre es más baja de lo normal. El nombre médico de esta afección es hiponatremia y debemos prestar especial atención a su planificación dentro de una competencia.  Los síntomas incluyen náuseas, dolor de cabeza, confusión y fatiga.

La mayoría de los geles energéticos incluirán algo de potasio, magnesio y calcio, no son tan necesarios porque no los perdemos en grandes cantidades cuando sudamos. El sodio es lo verdaderamente importante.

La cantidad de sodio necesaria depende de una variedad de factores, como cuánto la tasa de sudoración de cada atleta, la temperatura a la que esté compitiendo y cuánta energía está consumiendo, entre otros menos importantes.

En una reciente revisión sistemática, es importante que los atletas de resistencia consuman entre 300 y 600 mg/h. También se señaló que no existe evidencia científica documentada sobre la relación entre el sodio y los calambres musculares. Primero se debe prestar atención a la cantidad individual de líquidos consumidos y luego a la cantidad de sodio consumido, por ejemplo si consumimos 1 litro de agua debemos consumir cerca de 600mg de sodio.

Y claramente ningún gel podría suplir estas necesidades, que a lo largo de una competencia podría llegar a ser digno de hospitalización, por lo que cualquier bebida que lleves debe tener al menos 300mg de sodio y consumirla cada hora de movimiento.

Carbohidratos

Cantidades de Carbohidratos.
Cantidades de Carbohidratos.

Numerosos estudios han demostrado que la ingesta de carbohidratos durante el ejercicio prolongado, aportan beneficios en la resistencia y el rendimiento del deportista. Cuando realizamos pruebas de resistencia, la demanda energética es muy elevada, por lo que debemos asegurarnos un aporte extra de carbohidratos. Estos carbohidratos pueden ser ingeridos en diferentes formatos (geles, bebidas deportivas, barritas, gomitas, frutas, mermeladas, etc.). 

Estos son los tipos de carbohidratos:

Monosacáridos Glucosa, Fructosa, Galactosa
Disacáridos Maltosa, Sacarosa, Lactosa, Isomaltulosa, Trehalosa
Polisacáridos Maltodextrina, Almidones, Amilosa, Amilopectina, Glucógeno
Fibra Celulosa, Hemicelulosa, Pectinas, Fibra dietética, Betaglucanos, Gomas

Los carbohidratos se dividen en dos categorías según la velocidad de absorción (velocidad de oxidación):

  • De elevada velocidad de oxidación (1gr/min)
  • De baja velocidad de oxidación (0,6gr/min)

Aquí puedes observar la clasificación detallada.

Cbh de oxidación lenta (hasta 0,6gr/min)
Fructosa
Galactosa
Isomaltulosa
Trehalosa
Amilosa
Cbh de oxidación rápida (alrededor de 1gr/min)
Glucosa
SacarosaMaltosaMaltodextrina 

Amilopectina
Mezclas de Cbh que se oxidan muy rápidamente (>1gr/min)
Glucosa y Fructosa (con al menos, 60gr/h de glucosa)
Maltodextrina y Fructosa (con al menos, 60gr/h de maltodextrina)
Glucosa, Sacarosa y Fructosa (con al menos, 60gr/h de glucosa y sacarosa)

Fuente: A.Jeukendrup, M. Gleeson. Nutrición Deportiva (2019)

Si combinamos la ingesta de carbohidratos de elevada oxidación junto con algunos de baja oxidación podemos conseguir oxidaciones de carbohidratos >1gr/min.

Esto se debe al factor limitante de absorción de los carbohidratos en el intestino por parte de unos transportadores:

  • Transportador SGLT1: transporta glucosa y galactosa del lumen intestinal al interior del epitelio intestinal
  • Transportador GLUT2: transporta monosacáridos del epitelio intestinal al torrente sanguíneo
  • Transportador GLUT5: transporta fructosa del lumen intestinal al interior del epitelio intestinal
Transportadores en el intestino.
Transportadores en el intestino.

Si la ingesta de carbohidratos durante el ejercicio es solamente de glucosa, saturaremos el transportador SGLT1 y absorberemos menos cantidad de carbohidratos por lo que obtendremos menos combustible para generar energía. Por ejemplo, si combinamos la ingesta con glucosa+ fructosa, evitamos que los transportadores se saturen tan fácilmente por lo que absorberemos más carbohidratos y obtendremos una mayor cantidad de energía al oxidar estos carbohidratos. La proporción ideal es de (2: 1 glucosa: fructosa).

Por otro lado, otra ventaja de combinar carbohidratos y favorecer esa absorción es que provocamos que los carbohidratos permanezcan menos tiempo y en menor cantidad en el tracto gastrointestinal, por lo que reducimos el riesgo de padecer molestias gastrointestinales.

Reemplazos de gel energético

Reemplazos de gel energético por comida real.
Reemplazos de gel energético por comida real.

Para reemplazar estos alimentos procesados en los entrenamientos por comida real, primero tuve que mejorar la calidad de mi alimentación en casa. Para eso baso mi dieta en un 80% plantas, frutas y vegetales y sólo un 20% alimentos de origen animal, y por supuesto muy poco productos procesados como el harina, bebidas azucaradas y golosinas. También cambiar la forma de hidratación a casi exclusivamente agua, tés, café y de vez en cuando leche.

1.Pan Blanco con Miel o mermelada de preferencia

Calorías: 132 | Carbohidratos: 28g | Azúcar: 7g | Sodio: 180mg

2. Batata 

Tamaño de la porción: 120 gr. | Calorías: 112 | Carbohidratos: 26g | Azúcar 6g | Sodio: 73mg | Potasio: 448mg

3. Bananas

Tamaño de la porción: banana mediana | Calorías: 110 | Carbohidratos: 28g | Azúcar 15g | Potasio: 450mg

4. Pasas de uva

Tamaño de la porción: 100 gramos | Calorías: 290 | Carbohidratos: 78g | Sodio 15mg | Potasio: 750mg

5. Dátiles

Tamaño de la porción: 2 dátiles | Calorías: 133 | Carbohidratos: 36g | Azúcar 32g | Potasio: 334mg 

6. Papas o arroz con especias

Papas hervidas saladas o arroz con cúrcuma (1 papa pequeña o un puñado grande de arroz = 30 gramos de carbohidratos).

Conclusión

Como vimos reemplazar los geles por comida real requiere un poco más de planificación, pero es posible. Gracias a mi nueva alimentación pude mejorar mi composición corporal y hasta perder casi 15kg de peso desde junio de 2022 a enero de 2023. Me siento mucho más fuerte y liviano en la montaña y ha mejorado considerablemente mi economía de carrera.

Pero, ¿he renunciado a los geles?

Claro que no, simplemente he añadido más comida de calidad a mi vida y mis entrenamientos, por otro lado se debe prestar atención a las cantidades de sodio que planificaremos, algo que muchas veces pasamos por alto y tiramos por la borda un trabajo de varios meses.

No es necesario un gel para mejorar como corredor, pero son necesarios en carreras largas, la enorme cantidad de evidencia científica al respecto así nos lo indica. Gracias por leer y nos vemos en el siguiente artículo o en las sendas de algún cerro.

 

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