Las bebidas deportivas están sobrevaloradas, pero funcionan.

La evidencia que apoya el consumo de bebidas con carbohidratos es más débil de lo que podríamos pensar, razón por la cual vale la pena prestar atención a los resultados de un nuevo estudio.

Actualmente el tema más candente en el universo de las bebidas deportivas es determinar que es mejor para absorber rápidamente los carbohidratos en el cuerpo; los hidrogeles o los isotónicos. Este debate es simplemente el más reciente en la larga línea de innovaciones que vienen impulsadas por enormes publicidades: “súper almidones” de combustión lenta, agua de coco rica en potasio, teanina para estimular el cerebro y todo el concepto de electrolitos como algo que necesitas beber durante el ejercicio.

Es absolutmente posible que algunas de estas cosas realmente te puedan aportar una ventaja infinitesimal, pero sería un gran error afirmar que alguna de ellas está respaldada sólidamente por las investigaciones en este momento. Y este es un problema que no escapa a los críticos de la industria. En 2012, el British Medical Journal publicó una investigación mordaz sobre las bebidas deportivas, destacando la falta general de evidencia detrás de las afirmaciones de la industria respecto a que aumentan el rendimiento, y destacando también los numerosos problemas que presentan y que tienen mucha más relevancia que la evidencia de apoyo: diseño de estudio de mala calidad, variables de medición poco realistas, sesgo potencial asociado al financiamiento por la industria y así sucesivamente.

En general, he aplaudido este tipo de eliminación de contenidos nocivos, y algunas veces colaboré para sembrar la duda en afirmaciones exageradas o injustificadas. Pero la publicación del BMJ me hizo sentir incómodo, porque la impresión general que transmitió fue que las bebidas deportivas probablemente no funcionan en absoluto, no solo las últimas innovaciones sofisticadas, sino todo el concepto de ingerir carbohidratos de fácil digestión durante el ejercicio prolongado. Y eso me pareció un poco demasiado celoso.

En pocas palabras, el argumento básico de las bebidas deportivas es que durante el ejercicio prolongado, por ejemplo superior a 90 minutos, ingerir algunos carbohidratos aportará al cuerpo el combustible para mantener un mayor nivel de rendimiento durante una mayor cantidad de tiempo. Sobre la base de lo que hemos aprendido desde la década de 1960 sobre cómo funciona el cuerpo durante el ejercicio, esta afirmación tiene mucho sentido. De hecho, parece tan obvio que los científicos rara vez se molestan en probarlo. Y, tal como señaló la publicación del BMJ, cuando observas de cerca los estudios antiguos en los que todos confían, es fácil encontrar problemas en sus metodologías.

Por eso creo que vale la pena echarle un vistazo a un estudio recientemente publicado en el Scandinavian Journal of Medicine & Science in Sports que analiza una de las críticas que se realizan frecuentemente a las investigaciones sobre bebidas deportivas. Revelaré las conclusiones de inmediato: los resultados sugieren que las bebidas deportivas mejoran el rendimiento de resistencia. Esto no es una bomba, pero podría ayudar a tranquilizar a los escépticos de que, independientemente de lo que piensen sobre los hidrogeles y los súper almidones, el principio subyacente de las bebidas deportivas es sólido.

El interrogante que el estudio se propuso investigar fue si la comida previa al ejercicio determina la efectividad de la bebida deportiva. En general, a los científicos les gusta controlar tantas variables como sea posible en sus estudios, por lo que en las investigaciones con bebidas deportivas a menudo se solicita a los sujetos que se presenten en el laboratorio después de un ayuno nocturno, sin desayunar. Esto coloca a todos los sujetos en un campo de juego parejo, nutricionalmente hablando, pero no es un escenario muy realista. Si las bebidas deportivas solo te ayudan cuando estás medio muerto de hambre, entonces no son realmente tan útiles.

Investigadores de la Universidad Federal de Pernambuco en Brasil sometieron a nueve ciclistas a una serie de cuatro protocolos de ejercicio idénticos: 105 minutos de ciclismo moderadamente duro a un ritmo constante (alrededor del umbral de lactato), y posteriormente una prueba contrarreloj de 10 km. Ese diseño casi imita la dinámica de una carrera larga en ruta y permite a los investigadores comparar las respuestas metabólicas a un ritmo predeterminado y además evaluar el rendimiento real de la carrera. Las cuatro condiciones fueron:

  • Sin desayuno, bebida deportiva placebo (bebida artificial endulzada)
  • Sin desayuno, bebida deportiva real (8% de maltodextrina agregada)
  • Con Desayuno, bebida deportiva placebo.
  • Con Desayuno, verdadera bebida deportiva.

El desayuno contenía 824 calorías, dos tercios de las cuales eran carbohidratos, y debía ser consumido tres horas antes del ejercicio. La bebida deportiva se consumió en dosis de 2 ml por kg de peso corporal (aproximadamente 140 mL para una persona de 72 kg) cada 15 minutos durante la carrera de ritmo y en la mitad de la carrera de 10 km.

Algunos detalles sobre las bebidas: el placebo consistió en una mezcla de agua, sabor a naranja, colorante amarillo y edulcorante artificial. La bebida “real” era lo mismo pero se le adicionó maltodextrina, un carbohidrato mayormente insípido. Los investigadores realizaron pruebas piloto para asegurarse que las personas consideraran que las dos bebidas eran “indistinguibles en olor, sabor, dulzura, color y viscosidad”; y, por supuesto, los sujetos del estudio real no pudieron adivinar cuándo consumieron la verdadera bebida en comparación con el placebo. Se utilizó maltodextrina porque puede ser agregada en secreto a las bebidas sin alterar el sabor, pero funciona casi exactamente como la glucosa, por lo que no hay nada especial en la receta de esta bebida.

Los resultados no fueron exactamente como esperaban los científicos. Investigaciones previas (y lógicas) sugirieron que la bebida deportiva podría dar un impulso mayor cuando los ciclistas habían ayunado. Por el contrario, no observaron grandes diferencias: Tomar una bebida deportiva ayudaba con o sin desayuno. Por el contrario, sin la bebida deportiva, el no haber consumido desayuno definitivamente tuvo un efecto negativo. En la siguiente figura se presentan las producciones de potencia durante la prueba de 10 km; FAST significa que no se consumió desayuno, FED significa que si se consumió desayuno, PLA significa bebida de placebo y CHO significa bebida de carbohidratos:

(Cortesía de Scandinavian Journal of Medicine & Science in Sports)

La potencia promedio con la bebida deportiva fue de 198 watts con desayuno, 197 watts sin desayuno, por lo que no se observó una diferencia real. Con desayuno pero sin bebida deportiva fue de 173 watts; sin carbohidratos en absoluto fue de 154 watts.

El patrón observado a lo largo de la prueba contrarreloj también es interesante. Al comienzo de la prueba de 10 km, el grupo que consumió el desayuno más placebo coincide con los grupos que consumieron bebidas deportivas. Pero a medida que la prueba avanza, y las reservas de combustible se agotan, se va quedando cada vez más atrasado porque la falsa bebida no logra aportar combustible.

Por supuesto, para cuando comienzan los 10 km, ya han estado pedaleando durante 105 minutos. Los datos de este tramo de pedaleo estacionario presentan patrones interesantes (y predecibles) en parámetros como los niveles de glucosa en plasma y la oxidación de grasas. Como dato mas revelador les presento a continuación los datos sobre del índice de esfuerzo percibido (RPE):

(Cortesía Scandinavian Journal of Medicine & Science in Sports)

Como es de esperar, todos comienzan en el mismo nivel. Pero muy pronto las líneas se separan. El grupo que desayunó correctamente y que tuvo una correcta recarga de combustibles (señalado con círculos negros) informa constantemente el esfuerzo más bajo: para ellos la intensidad se percibe como más fácil. El grupo que consumió el placebo y no desayunó, (cuadrados blancos) presentó, por lejos, el mayor esfuerzo: para ellos la intensidad de la prueba se percibió como realmente dura. Curiosamente, las dos condiciones intermedias: quienes consumieron desayuno pero no consumieron bebida deportiva, o quienes consumieron bebida deportiva pero no desayunaron, presentan trazos casi superpuestos. Para un ejercicio de ciclismo submaximo de 105 minutos, no habría mucha diferencia entre tomar los carbohidratos antes o durante el ejercicio, aunque ninguna de las dos opciones es tan buena como hacer ambas cosas.

Podríamos analizar estos resultados con mayor profundidad, pero no sería demasiado útil hacerlo. Este es un estudio pequeño, y las conclusiones más detalladas sobre los pro y los contras de cada protocolo dependen inevitablemente de las características de los ciclistas del estudio (¿qué tan bien entrenados estaban? ¿Qué comen normalmente?). Y el protocolo específico de ejercicios (¿Qué pasa si compites desde el principio o si el ejercicio ocupara el doble de tiempo?).

En cambio, la razón por la que creo que vale la pena destacar el estudio es la conclusión general que plantea: el consumo de carbohidratos durante el ejercicio prolongado permite obtener la diferencia. Este estudio tiene algunas fortalezas notables, como el uso del cegamiento y de los placebos apropiados para que los sujetos no pudieran descubrir si estaban consumiendo la bebida real; una prueba de ejercicio basada en una prueba contrarreloj; el escenario realista de alimentación antes de la contrarreloj; y la falta de financiación por parte de las industrias involucradas. (El autor principal del trabajo me confirmó que ni él ni ninguno de sus colegas tienen vínculos con la industria de bebidas deportivas).

Esto no significa que las bebidas deportivas comerciales sean la única opción. Tal vez puedas obtener los mismos buenos resultados si comes una banana o si te tomas una Coca Cola sin gas, a la Frank Shorter. Ciertamente, no prueba que necesites consumir un hidrogel o algún otro tipo de bebida deportiva diseñada. Y si solo has salido a realizar una carrera larga de entrenamiento y no estás compitiendo, no hay ninguna regla que indique que debes preocuparte por maximizar tu rendimiento cargando calorías adicionales: en pocas palabras. Pero dejando de lado todas las advertencias y reconociendo las imperfecciones de la evidencia existente, si vas a realizar ejercicio durante algunas horas o más y deseas maximizar tu rendimiento, deberías pensar en llevar una recarga de combustibles para el recorrido.

Autor

Alex Hutchinson, https://www.outsideonline.com/2390024/do-sports-drinks-work

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