NAD+?: ¿Una Nueva era en la Nutrición Deportiva?
Por Dr. Luis Montiel
Un reciente estudio internacional publicado en “Nature Aging” ha puesto en el centro del debate científico al NAD+ (también conocido como NAPH), una molécula clave en la producción de energía celular y en la reparación del ADN. Aunque su protagonismo ha estado ligado principalmente al envejecimiento saludable y a la prevención de enfermedades neurodegenerativas, sus implicaciones en el ámbito deportivo podrían ser igual de transformadoras.
Energía celular optimizada: el motor del rendimiento
El NAD+ actúa como regulador del metabolismo energético en las células. En términos deportivos, esto se traduce en una mayor eficiencia en la producción de ATP, la molécula energética que alimenta cada contracción muscular. A medida que envejecemos, los niveles de NAD+ disminuyen, lo que puede provocar fatiga, pérdida de fuerza y menor capacidad de recuperación.
Restaurar sus niveles podría revertir estos efectos y mejorar el rendimiento físico incluso en atletas veteranos. Mejora cognitiva y coordinación motora Los ensayos clínicos citados han documentado mejoras en memoria, movimiento y metabolismo tras la administración de precursores de NAD+ como el ribósido de nicotinamida (NR) y el mononucleótido de nicotinamida (NMN).
En deportes que requieren alta concentración, toma de decisiones rápidas y coordinación motora —como tenis, fútbol o ciclismo—, estas mejoras podrían marcar la diferencia entre un buen rendimiento y uno excepcional.
La capacidad del NAD+ para reparar el ADN dañado y mantener la salud celular es especialmente relevante en deportes de alta exigencia física. Los entrenamientos intensos generan estrés oxidativo y microlesiones musculares.
Un metabolismo celular reforzado por niveles óptimos de NAD+ podría acelerar la recuperación, reducir el riesgo de lesiones y prolongar la vida útil del atleta, pero se recomienda tomar al menos 3-4 litros de agua mineral al día, ya que más NAPH genera más necesidad de electrolitos y agua.
¿Qué alimentos ayudan a mantener el NAD+?
Aunque el cuerpo lo produce naturalmente, también podemos estimular sus niveles a través de la alimentación:
• Pescados grasos (como el salmón y la caballa): ricos en niacina (vitamina B3)
• Carne magra (pollo, pavo, ternera): fuente directa de triptófano y niacina
• Hígado: uno de los alimentos más concentrados en vitamina B3
• Levadura nutricional: contiene ribósido de nicotinamida (NR)
• Frutos secos y semillas (especialmente cacahuetes y semillas de girasol)
• Verduras verdes (espinacas y brócoli)
• Lácteos fermentados (yogur natural): ayudan a la absorción de precursores
• Café
Hoy en día también existen formas de estimular su producción mediante suplementos. Eso sí, siempre debe consultarse con un médico antes de iniciar cualquier suplementación. ¿Es para todo el mundo? No. Aunque promete mucho, el NAPH no es recomendable para personas con alergias o hipersensibilidad, embarazo y lactancia, con trastornos psiquiátricos, hipertensión no controlada, interacciones con medicamentos o enfermedades crónicas no controladas. Sus síntomas adversos son malestar estomacal diarreas, náuseas y vómitos.
Aunque el mercado de suplementos de NAD+ está en auge, los expertos advierten que aún se necesita más investigación para determinar dosis óptimas, seguridad a largo plazo y variabilidad individual en la respuesta. Sin embargo, el interés científico y comercial en esta molécula sugiere que podríamos estar ante una nueva era en la nutrición deportiva, donde la biotecnología y la longevidad se convierten en aliados del rendimiento.
* El Dr. Luis Montel es especialista en medicina deportiva, traumatología, estética, nutrición y anti-envejecimiento. Autor del libro “Los tres reinos de la longevidad: sexo, alimentación y estilos de vida”. www.DrLuisMontel.com
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