Para mantenerme fiel al guión que yo mismo me marqué en mi primer post, hoy me gustaría desarrollar un poco más lo que el propio CrossFit HQ considera como el modelo de nutrición óptima tanto para los atletas como para cualquier persona que pretenda mantener una buena salud: “La Zona”.
Ya en el “Crossfit Training Guide”, que sirve como manual de preparación para todo aquel candidato a futuro “L-1”, se alaban las sustanciales mejoras en rendimiento que según ellos se producen en todo atleta que en un momento determinado decide cumplir a rajatabla los parámetros marcados por el Dr. Sears en su polémico trabajo, que podríamos resumir como una equilibrio de Hidratos de Carbono (40%), Proteínas (30%) y Grasas (30%) en cada una de las comidas.
He utilizado la palabra polémico con intención, pues en su libro “Dieta para estar en la Zona”, el Dr. Sears acaba otorgándole a esta proporción de macronutrientes unas cualidades cuasi-místicas, más propias de ese entretenido género novelesco en los que encontramos suspense detectivesco y esoterismo Nueva Era, que de un ensayo sobre nutrición.
Dejando ese tema aparte, una de las grandes ventajas que a mi entender aporta La Zona, es su llamado sistema de Bloques. Podríamos definir un bloque como una unidad de medida utilizada para simplificar el diseño de comidas “equilibradas” (según los estándares de La Zona), y que se corresponden con cantidades determinadas de los tres diferentes macronutrientes:
Por si alguien no se ha dado cuenta a primera vista, una comida que cumpliese los porcentajes que defiende el Dr. Sears debería estar formada por el mismo número de bloques de proteínas, de carbohidratos y de grasas.
Para quién no lo haya visto aún un ejemplo práctico; una comida de 5 bloques (5 B. de Prot. 5 B. de Carb. y 5 B. de grasa) supondrían, 35g de proteínas, 45g de carbohidratos y 7,5g de grasa. Sumamos todo esto, y obtenemos 87,5g. Si sobre esos 87’5g calculamos los porcentajes previamente mencionados, comprobaremos que se corresponden con las cantidades de macronutrientes consumidos en esa comida en concreto. Ya lo sé, perogrullada, pero os sorprendería la cantidad de gente a la que hay que explicárselo varias veces para que lo entienda…
El proceso para diseñar la dieta Zona de cualquier persona, siempre según los criterios estándar, es sencillo. Basta con calcular la “masa magra” del individuo, restándole a su peso el porcentaje de grasa corporal y multiplicando esa cifra por una cantidad determinada por el nivel de actividad física diaria que lleve ese individuo. El resultado obtenido será la cantidad de proteínas a consumir diariamente; dividiendo esa cifra entre 7 obtendremos el número exacto de bloques de proteínas que habría que repartir entre las 5 ó 6 comidas recomendadas por el propio Dr. Sears, y que deberán ser acompañados por el mismo número de bloques de hidratos de carbono y de grasas.
Una vez que ya conocemos los mecanismos básicos de funcionamiento, os diré que mi impresión personal es que desde HQ empiezan a distanciarse discretamente de los planteamientos originales del Dr. Sears, y que cada vez es más frecuente encontrar recomendaciones nutricionales en las que se indican el número de bloques de cada macronutriente (por ejemplo: 31 P, 27 C, 32 G), por lo que parece que al final la Zona queda relegada simplemente a un sistema de medición, bastante útil eso sí, por los numerosos listados disponibles de las cantidades que conforman un bloque de gran cantidad de alimentos.
Y ésa precisamente, amigos míos, es la gran ventaja que a mi entender, ha aportado la Zona al mundo de la nutrición. Un sistema que ayuda a simplificar sobremanera a la hora de llevar un control de macronutrientes en nuestra dieta.
Hasta aquí el post de la semana, en próximas entregas, y ya “sabiendo” cuánto comer, pasaremos a hablar de qué comer. ¿Paleo-Dieta? ¿Existe tal cosa? Ésto y mucho más próximamente.
Antonio J. Aguirre.
© CROSSFIT SINGULAR BOX - TODOS LOS DERECHOS RESERVADOS.
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