¿Cómo debe ser la nutrición a la hora de las lesiones?

¿Has pensado que cuidando tu alimentación puedes acelerar la velocidad de recuperación y mejorar el retorno a la competición o entrenamientos luego de una lesión? 

Cada persona que realiza ejercicio, contemplando desde los atletas recreativos hasta los profesionales, conocen la molestia de sufrir una lesión por el ejercicio, y la frustración de tener que bajar la intensidad o detener su participación tanto en entrenamientos como en competencias debido a esta. 

Es importante reconocer que, al sufrir una lesión, uno de los aspectos más descuidados es la alimentación, pues la mayoría enfoca todas sus energías en la rehabilitación física y no en la reparación de los tejidos desde el punto de vista interno aspecto que se puede logra a través de los sustratos obtenidos por la dieta. 

La nutrición según Rollo (2019) tiene tres enfoques claros para el tratamiento de las lesiones:

  1. Establecer intervenciones alimentarias apropiadas para disminuir la atrofia muscular y fomentar la reparación muscular.
  2. Modificar las recomendaciones alimentarias para cubrir las demandas energéticas (calorías).
  3. Valoración de la composición corporal para monitorear cambios y ajustar el plan de alimentación ante estos posibles cambios.  

Costumbres erradas

Muchas son las creencias de que la estrategia adecuada para todos los deportistas lesionados es disminuir inmediatamente la ingesta de alimentos. Sin embargo, la disminución de la ingesta depende de la gravedad de la lesión y del tiempo de inmovilización, de ser necesaria esta, pues el cuerpo necesita energía suficiente para que los tejidos afectados se regeneren de forma correcta, aspecto que puede ser impedido por una dieta insuficiente, si no se evalúa la condición completa del atleta, pudiendo atrofiarse tanto el tejido afectado como la masa muscular pre-existente. Por esta razón, la evaluación nutricional del atleta debe ser considerada como parte del tratamiento de una lesión. 

Muchos de los atletas que sufren una lesión pasan por una etapa de desilusión o frustración, situación que puede desencadenar el inicio de la ingesta de alimentos reconfortantes, dejando de ser funcionales para la optimización del rendimiento. Este tipo de alimentación, sin control alguno, puede conllevar a el retraso en la recuperación, sobre todo si se incluyen las bebidas con alcohol, además pueden generar la modificación desfavorable de la composición corporal a través de un aumento del porcentaje de grasa, que al retornar a la competición o entrenamientos disminuirá el nivel de rendimiento previo que poseía el atleta, perjudicando su retorno de forma eficiente.

Planes de nutrición al momento de las lesiones

El plan de alimentación de un atleta lesionado debe integrarse en su rutina diaria de recuperación, proporcionándole tanto alimentos de su preferencia como los alimentos recomendados para su lesión. Las estrategias nutricionales pueden variar según el tipo de lesión y tejido afectado, aquí te dejo los alimentos o suplementos a considerar de una forma resumida: 

Lesión ósea: 

  1. Aporte de calcio (yogurt, leche, sardinas, brócoli, almendras, etc.), se puede suplementar según la gravedad de la lesión. 
  2. Aporte de magnesio (frutos secos, garbanzos, lentejas, etc.).
  3. Aumentar consumo de proteínas blancas (pollo, huevo, pescado, etc.).
  4. Aporte de potasio (cambur, lechosa, ciruela, papa, etc.)
  5. Aporte de vitamina D, se puede suplementar según la exposición que tenga el atleta al sol. 

Lesión muscular:

  1. Aumento del consumo de proteínas, se debe considerar la suplementación.
  2. Aporte de omega 3 y vitamina E, por su capacidad antioxidante. Se puede obtener tanto de fuentes alimentarias (aceite de oliva, aguacate, frutos secos, etc.) o suplementación según la gravedad. 
  3. Aporte de vitamina C (limón, naranja, toronja, guayaba, etc.).
  4. Aporte de polifenoles (fresas, cerezas, uvas, etc.)
  5. Suplementación con creatina, según la gravedad de la lesión y tolerancia del atleta.
  6. Aporte de vitamina D, se puede suplementar según la exposición que tenga la persona al sol. 

Tendinosa:

  1. Aumento del consumo de proteínas, se debe considerar la suplementación.
  2. Suplementación con gelatina (15g/d) o colágeno hidrolizado (10g/d).
  3. Aporte de vitamina C (limón, naranja, toronja, guayaba, etc.).
  4. Inclusión de cúrcuma (5g/d), por su capacidad antioxidante. 

A pesar de que la nutrición puede ayudar a la velocidad de la recuperación, ésta sin duda colabora a que la incidencia de lesiones deportivas sea menor. Por ello, el mantener adecuados hábitos de alimentación es un plus que siempre puede hacer prevalecer tu formación y carrera como atleta. 

¡Previene lesiones, ayuda y contribuye a tu recuperación, nútrete de forma adecuada!

Profundiza más en el tema leyendo:

https://www.gssiweb.org/docs/librariesprovider9/sse-pdfs/132_daniel_medina-antonia_lizarraga-franchek_drobnic-.pdf?sfvrsn=2

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