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Creatina, proteína y entrenamiento: aliados contra el envejecimiento que puedes copiar a tus hijos o nietos Con algunos de sus hábitos, los jóvenes podrían tener la llave para un envejecimiento saludable.
Algunos sumplementos que usan los jóvenes en su rendimiento deportivo podría tener un papel interesante en el freno del deterioro Varios estudios respaldan los beneficios de la creatina en la función cognitiva y muscular en personas mayores, aunque se necesita más investigación para precisar mejor la dosis De poco sirve si se olvida el primer mandamiento, el ejercicio aeróbico y de resistencia practicado de forma regular Carolina y Ramón, una pareja de 57 años, se toman muy en serio eso de cuidarse. Gastan en gimnasios y potingues, leen todo lo que cae en sus manos sobre antienvejecimiento, se inspiran en esas celebridades que parecen haber encontrado el elixir de la eterna juventud y contrastan con profesionales. Lo que no sabían es que tenían tan al alcance uno de los últimos suplementos que podrían ayudarles a retrasar el envejecimiento biológico y, de paso, mejorar su salud general: la creatina. La utilizan sus hijos, Carolina y Javier, de 21 y 23 años, en su rendimiento deportivo y, a partir de ahora, la tendrán que compartir con los padres.
Los 5 pilares del envejecimiento satisfactorio
¿Hay respaldo médico o es solo un camelo más? Desde la clínica Neolife , César Montiel, médico titulado en Age Management Medicine , nos descubre el potencial de este compuesto. Su papel más popular es proveer de energía a las células musculares , pero su poder más aún más allá. "Podría tener efectos antiinflamatorios y ayudar a proteger el cerebro contra el estrés oxidativo y la neurodegeneración asociada con el envejecimiento". De hecho, sugiere que podría ser el mejor suplemento para evitar el deterioro producido por la edad.
La creatina está presente de forma natural en los músculos y el cerebro humano . Para evaluar su efecto antienvejecimiento, ha revisado varios estudios que, en su opinión, abren puertas emocionantes en el campo de la investigación del envejecimiento. En primer lugar, se ha explorado su capacidad de mejorar la función cognitiva en personas mayores . "La suplementación con creatina -asegura- puede tener efectos positivos en tareas que requieren un esfuerzo cognitivo rápido y sostenido". Advierte que se necesita más investigación, pero los hallazgos preliminares cree que son alentadores.
Los alimentos no garantizan una reserva suficiente La creatina se encuentra almacenada en el cuerpo e incluso puede quedar depositada en el cerebro. Existen además productos en la dieta que la contienen. Es el caso de las carnes rojas y de corral; algunos pescados, como el arenque, el salmón y el atún; y también huevos y lácteos, si bien la cantidad en estos es algo más limitada. Lo que ocurre es que habría que ingerir una gran cantidad de alimentos para garantizar las reservas. De ahí la opción de la suplementación, que va a permitir un aumento de entre el 15 y el 40%. Es especialmente recomendable para personas veganas, ya que su dieta apenas contiene creatina.
Montiel menciona que hay investigación que corrobora que su consumo provoca menor fatiga mental , mejor memoria y mayor rendimiento cognitivo general. Los resultados se acentúan en condiciones de déficit de sueño o en personas con niveles bajos de creatina.
Ayuda a frenar la pérdida de músculo A los efectos neuroprotectores, se suman los beneficios en el manejo de los déficits a nivel óseo y muscular propios de la edad. "Hacia los 40 años ya empezamos a perder masa muscular, pero es a partir de los 50 cuando el deterioro se acelera , tanto en volumen y tamaño de las fibras como en la fuerza, si bien los hábitos y el nivel de actividad de las personas son decisivos", recuerda Montiel. Una investigación liderada por Bruno Gualano , investigador de la Universidad de São Paulo (Brasil), avala el poder de la suplementación con creatina al concluir que, junto con el entrenamiento de resistencia, es capaz de mejorar la salud en el envejecimiento.
El consejo de Montiel es tomar monohidrato de creatina , cinco gramos día, aunque él prefiere interpretarlo en términos de estado de salud y peso corporal: "la cantidad óptima es 0,08 gr/ Kg de peso corporal . Si pesas 75 kilos, 6 gramos por día". Advierte que hasta las dos semanas no se empieza a sentir el efecto. El especialista lo considera un suplemento seguro, como refleja algún estudio a nivel analítico de orina. No supone complicaciones renales ni hepáticas , aunque, se necesitan más estudios "para comprender completamente sus efectos y determinar las dosis adecuadas y posibles riesgos en personas mayores".
Proteína en polvo para compartir En este furor por los alimentos y suplementos que nos aportan vitalidad y pueden mejorar la calidad de los años que vivimos, otro de los que forman parte de la dieta de nuestros hijos es la proteína en polvo . Tiene un gran potencial antioxidante. La proteína de suero o whey protein , que es como aparece en los envases que utilizan los jóvenes, está más cerca de ser un alimento que un suplemento de gimnasio. Procede del suero lácteo de la vaca y es rico en diferentes proteínas de elevado valor biológico. Por su elevada concentración, requiere cantidades muy pequeñas. Se puede encontrar concentrada, aislada o hidrolizada. Como suplemento enfocado al antienvejecimiento, la opción mejor es el aislado de proteína.
Desde la clínica Neolife, nos informan que la proteína en polvo es muy rica en cisteína, un aminoácido precursor del antioxidante gultatión , que repercute en la mejoría de algunas hepatopatías, como hígado graso, en la regulación del estrés oxidativo y en la capacidad antioxidante del organismo. Contribuye además de forma muy efectiva en el control del apetito y de los índices glucémicos y ayuda a evitar la pérdida de músculo, sobre todo durante dietas para bajar de peso o por el déficit propio del proceso del envejecimiento. Cuanto más estricta es la dieta, más importancia tiene el consumo de proteína. Además, su presentación en polvo permite que sea una manera cómoda de consumir, transportar, almacenar e integrarla en otros alimentos.
El envidiable plan de ejercicio de Carolina y Ramón Otro gran puntal en el que basan Carolina y Ramón su plan de envejecimiento -y más aún los profesionales médicos- es el ejercicio físico. También aquí ha tenido mucho que ver la insistencia de sus hijos. "Ellos -nos cuentan- practican diferentes deportes y nos animaron a apuntarnos a clases de pádel un día a la semana . Los lunes y miércoles entrenamos en el gimnasio. También quisieron que practicásemos running con ellos, pero en lugar de eso nos aficionamos a dar grandes paseos a buen ritmo por el parque de la Arganzuela, de Madrid, bastante próximo a nuestra casa".
El crossfit es uno de los entrenamientos que mejor combinan ejercicio aeróbico y de fuerza. Cordon Press
El plan de esta pareja no es demasiado común. Menos del 20% de los adultos mayores de 55 años practican un entrenamiento de resistencia suficiente -un par de días por semana- y menos del 12% cumple regularmente las pautas de ejercicio aeróbico -unos 150 minutos semanales de intensidad moderada a vigorosa). Son datos publicados por Journal of Dietary Supplements en un estudio que prueba los beneficios significativos para la salud. Su investigador principal, Scott C. Forbes, de la Universidad de Brandon (Canadá) concluye que el ejercicio compensa la alteración que se produce en la composición corporal a medida que envejecemos: menos masa corporal magra y más grasa . Además, la práctica regular de trabajo aeróbico y de fuerza ayuda a retrasar el deterioro funcional y reduce el riesgo de enfermedades crónicas . Motivos de peso para seguir el ejemplo de nuestros hijos deportistas.
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