Leche: ¿Un buen recuperador?

Cada vez las personas son más conscientes de la alimentación, de sus elecciones y de la compra de alimentos, así como de cual alimento puede o no contribuir a un mejor rendimiento deportivo, motivo por el que la industria de suplementos deportivos se ha vuelto muy popular tanto en atletas de elite como en atletas aficionados o recreativos. Sin embargo, antes de pensar en adquirir un suplemento deberíamos cuestionarnos si existen alimentos que ofrezcan el mismo beneficio a menor costo, y es aquí donde entran alimentos como la leche, el cual ha convertido en un gran dilema como un alimento de recuperación post-ejercicio.

Pero primero hablemos un poco de la recuperación…

La recuperación de un atleta sea cual sea su nivel de entrenamiento o competición, juega un papel imprescindible para la mejora del rendimiento. A medida que el cuerpo se adapta a una nueva sesión de forma más rápida, el atleta podrá exigirse más y tener mejores resultados. Una correcta recuperación abarca cuatro aspectos: rehidratar, reparar, recargar y relajar. Bien conocidas como las cuatro “R” de la recuperación, todos aspectos condicionados por buenos hábitos de alimentación. 

Muchos son los suplementos que han mostrado ser eficientes para la recuperación, incluyendo en este grupo a los geles deportivos, bebidas deportivas, barras de cereales, batidos de proteína o similares, sin embargo, al abrir la nevera es posible que la mayoría tenga un suplemento a bajo costo.


Lea también:


Mitos de la leche

Existen mitos que rodean este alimento, y debemos aclarar que, aunque se ha pensado que la leche no debería ser consumida por el hombre, tenemos aproximadamente entre 8.000 – 10.000 años incluyéndola en nuestra alimentación. Hay datos que sugieren que la leche es tan eficiente, y posiblemente más eficiente que las bebidas deportivas comercialmente disponibles; pero como todo, hay que reconocer que este alimento no puede imponerse como la estrategia ideal para la recuperación de todas las personas, ya que existen condiciones como la alergia o la intolerancia a la lactosa que impiden ser utilizada como estrategia única.

Por otro lado, es un error pensar que la leche causa inflamación, aspecto que resulta ser incorrecto ya que de hecho son antinflamatorios en algunas condiciones de salud. Así como pensar que la leche genera cáncer, pues estudios solo muestran que existe una relación y no sugieren que los productos lácteos causen cáncer.

Asker Jeukedrup y otros, describen que la leche es una fuente de proteínas de muy alta calidad. De hecho, la proteína de más alta calidad conocida, puede reconocerla como proteína de suero o la bien llamada Whey Protein en inglés, constituye alrededor del 20% de la proteína de la leche, y el otro 80% proviene de la caseína; otra proteína de alta calidad que también se ha comercializado tipo suplemento proteico. Ambas proteínas completas y reconocidas por su alto contenido en leucina, aminoácido importante para la recuperación y la adaptación al entrenamiento. 

Beneficios

Entre los beneficios de la leche, y si observamos el entorno del ejercicio, resulta ser un alimento ideal para la recuperación. Además de contener un buen aporte de proteínas que facilitan la reparación de tejidos, posee carbohidratos provenientes de la lactosa; azúcar de la leche, que recarga el glucógeno muscular gastado previamente en el ejercicio. A su vez, la leche contiene electrolitos, y un buen índice de hidratación en comparación a bebidas deportivas; es decir, puede inducir una mayor retención de líquidos en general por su composición que hace más lento el vaciado gástrico y por ende la absorción.

Ahora, se habla no solo de la leche completa o la leche descremada, sino de la leche chocolatada baja en grasa, la cual posee más disponibilidad de carbohidratos, puesto que no solo posee un tipo de carbohidratos sino varios como lo son la glucosa, fructosa y algunos disacáridos, como lactosa, lo cual permite absorber más y brindar una mejor recuperación.

Es decir, ahora sin dudarlo, puedes utilizar leche para recuperarte luego de un entrenamiento. Ya no hay excusa para no pensar en una estrategia económica de recuperación; porque la leche es una opción practica y económica que adicionalmente se encuentra fácilmente en cualquier supermercado. Recuerda que la recuperación al igual que el entrenamiento, son fundamentales para el progreso deportivo.

Obtén más información:

https://g-se.com/leche-una-nueva-bebida-deportiva-una-revision-1155-sa-057cfb271ce10c

https://www.mysportscience.com/post/the-pros-cons-and-myths-of-milk

https://www.mysportscience.com/post/dairy-and-health

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