{"id":7800,"date":"2025-01-07T02:12:45","date_gmt":"2025-01-07T05:12:45","guid":{"rendered":"https:\/\/www.demusculos.com\/contenidos\/?p=7800"},"modified":"2026-08-27T11:16:53","modified_gmt":"2026-08-27T14:16:53","slug":"carbohidratos-en-el-deporte","status":"publish","type":"post","link":"https:\/\/www.demusculos.com\/contenidos\/carbohidratos-en-el-deporte\/","title":{"rendered":"Carbohidratos en el deporte: el gluc\u00f3geno y la maltodextrina"},"content":{"rendered":"\n

Los carbohidratos son el macronutriente m\u00e1s difamado y el que m\u00e1s importa si entren\u00e1s. Ac\u00e1 va lo esencial: qu\u00e9 son, para qu\u00e9 sirven y qu\u00e9 es la maltodextrina<\/strong>.<\/p>\n\n\n\n

El combustible del esfuerzo<\/h2>\n\n\n\n

El cuerpo almacena carbohidratos en forma de gluc\u00f3geno<\/strong>, principalmente en el m\u00fasculo y el h\u00edgado. Esa es la reserva de la que tira cuando el esfuerzo aprieta.<\/p>\n\n\n\n

Y esa reserva es limitada<\/strong>. Cuando se agota en un esfuerzo prolongado, el rendimiento cae de golpe. Es lo que los corredores llaman \u201cpegarse contra el muro\u201d.<\/p>\n\n\n\n

R\u00e1pidos y lentos: qu\u00e9 significa<\/h2>\n\n\n\n
Tipo<\/th>Ejemplos<\/th>Cu\u00e1ndo<\/th><\/tr><\/thead>
De absorci\u00f3n r\u00e1pida<\/strong><\/td>Az\u00facar, miel, geles, frutas<\/td>Durante o justo despu\u00e9s del esfuerzo<\/td><\/tr>
De absorci\u00f3n m\u00e1s lenta<\/strong><\/td>Cereales integrales, legumbres, papa, batata<\/td>El resto del d\u00eda<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

La diferencia principal la marca la fibra<\/strong>: los alimentos que la conservan liberan su energ\u00eda de forma m\u00e1s gradual. Por eso el integral y el refinado no se comportan igual.<\/p>\n\n\n\n

\u00bfQu\u00e9 es la maltodextrina?<\/h2>\n\n\n\n
\ud83c\udf3d Un carbohidrato hecho de almid\u00f3n<\/strong>La maltodextrina se obtiene del almid\u00f3n<\/strong> \u2014generalmente de ma\u00edz o mandioca\u2014 mediante un proceso que lo descompone en cadenas m\u00e1s cortas.

\u00bfPor qu\u00e9 se usa tanto en suplementos? Por tres razones pr\u00e1cticas: se disuelve muy bien, casi no tiene sabor y aporta carbohidratos de r\u00e1pida disponibilidad<\/strong>.

Por eso est\u00e1 en los ganadores de peso, en los geles y en muchas bebidas deportivas.

\u26a0\ufe0f Y por eso mismo, si est\u00e1s cuidando los carbohidratos, convien\u00e9 revisar si tu suplemento la trae<\/strong>: aporta calor\u00edas que a veces no se tienen en cuenta.<\/span><\/div>\n\n\n\n

El error de eliminarlos<\/h2>\n\n\n\n

Es la moda que m\u00e1s vemos en el mostrador: gente que decide sacar todos los carbohidratos y despu\u00e9s no entiende por qu\u00e9 rinde menos en el gimnasio.<\/p>\n\n\n\n

Si entren\u00e1s, los carbohidratos son tu combustible.<\/strong> Eliminarlos sin criterio suele traducirse en entrenamientos flojos. Lo que corresponde ajustar es la cantidad y la calidad, y eso lo define un nutricionista seg\u00fan tu caso.<\/p>\n\n\n\n

D\u00f3nde encontrarlos en suplementos<\/h2>\n\n\n\n
\"CarboteneCarbotene x10 de Pulver<\/strong>Gel de carbohidratos<\/span>Ver producto<\/span><\/a><\/div>
\"WheyWhey 2 Lbs de DMS Nutrition<\/strong>Con glutamina y BCAA. Sin TACC y con QR<\/span>Ver producto<\/span><\/a><\/div>
\"CreatinaCreatina 300 g de DMS<\/strong>Monohidrato micronizada, 60 tomas<\/span>Ver producto<\/span><\/a><\/div>
\"BetaBeta Alanina DMS 300 g<\/strong>Sin sabor, con QR de trazabilidad<\/span>Ver producto<\/span><\/a><\/div><\/div>\n\n\n\n

Ver los ganadores de peso<\/strong><\/a> \u00b7 Ver barras y geles<\/strong><\/a><\/p>\n\n\n\n

Preguntas frecuentes<\/h2>\n\n\n\n
\u00bfQu\u00e9 es la maltodextrina?<\/strong><\/summary>

Un carbohidrato obtenido del almid\u00f3n<\/strong>, generalmente de ma\u00edz o mandioca.
Se usa mucho en suplementos porque se disuelve bien, casi no tiene sabor y es de r\u00e1pida disponibilidad<\/strong>. Est\u00e1 en ganadores, geles y bebidas deportivas.<\/p><\/details>

\u00bfHay que evitar los carbohidratos?<\/strong><\/summary>

Si entren\u00e1s, no.<\/strong> Son tu combustible: el cuerpo los almacena como gluc\u00f3geno y tira de esa reserva en el esfuerzo.
Eliminarlos sin criterio suele traducirse en entrenamientos flojos. Lo que se ajusta es cantidad y calidad, y eso lo define un profesional.<\/p><\/details>

\u00bfCu\u00e1l es la diferencia entre r\u00e1pidos y lentos?<\/strong><\/summary>

La marca principalmente la fibra<\/strong>: los alimentos que la conservan liberan energ\u00eda de forma m\u00e1s gradual.
Los r\u00e1pidos tienen sentido durante o justo despu\u00e9s del esfuerzo<\/strong>. Los lentos, el resto del d\u00eda.<\/p><\/details>

\u00bfMi prote\u00edna tiene maltodextrina?<\/strong><\/summary>

Depende. Revis\u00e1 la etiqueta:<\/strong> es habitual en ganadores de peso y menos com\u00fan en wheys.
Si est\u00e1s cuidando los carbohidratos, es un dato que conviene mirar antes de comprar.<\/p><\/details><\/div>\n\n\n\n\n\n\n\n\n\n

Sobre esta nota<\/strong>Escribimos desde lo que vemos en el mostrador y desde informaci\u00f3n b\u00e1sica verificable. No armamos planes de alimentaci\u00f3n ni prometemos resultados.<\/strong>

Los suplementos dietarios son para mayores de 18 a\u00f1os y no reemplazan a una alimentaci\u00f3n variada. Ante cualquier duda de salud, consult\u00e1 con un profesional.<\/span><\/div>\n\n\n\n
Otras notas sobre alimentaci\u00f3n<\/strong>
Miel o az\u00facar: la respuesta honesta<\/a>Ar\u00e1ndanos: qu\u00e9 aportan y por qu\u00e9 desconfiar de<\/a>C\u00f3mo cambia tu cuerpo cuando dej\u00e1s el az\u00facar: <\/a>Qu\u00e9 le pasa a tu cuerpo cuando dej\u00e1s las harin<\/a>Caminar todos los d\u00edas: qu\u00e9 esperar de verdad<\/a>Ciruelas secas y frutos secos: no son lo mismo<\/a><\/div>En la tienda<\/strong>
Whey 2 Lbs de DMS<\/a>Prote\u00edna de Huevo Ovofull<\/a><\/div>Ver las prote\u00ednas<\/a><\/span><\/div>\n","protected":false},"excerpt":{"rendered":"

Los carbohidratos son el macronutriente m\u00e1s difamado y el que m\u00e1s importa si entren\u00e1s. Ac\u00e1 va lo esencial: qu\u00e9 son, para qu\u00e9 sirven y qu\u00e9 es la maltodextrina. El combustible del esfuerzo El cuerpo almacena carbohidratos en forma de gluc\u00f3geno, principalmente en el m\u00fasculo y el h\u00edgado. Esa es la reserva de la que tira […]<\/p>\n","protected":false},"author":1,"featured_media":7809,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center 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es la maltodextrina?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Un carbohidrato obtenido del almid\u00f3n, generalmente de ma\u00edz o mandioca. Se usa mucho en suplementos porque se disuelve bien, casi no tiene sabor y es de r\u00e1pida disponibilidad. Est\u00e1 en ganadores, geles y bebidas deportivas.\",\"inLanguage\":\"es\"},\"inLanguage\":\"es\"},{\"@type\":\"Question\",\"@id\":\"https:\\\/\\\/www.demusculos.com\\\/contenidos\\\/carbohidratos-en-el-deporte\\\/#faq-question-2\",\"position\":2,\"url\":\"https:\\\/\\\/www.demusculos.com\\\/contenidos\\\/carbohidratos-en-el-deporte\\\/#faq-question-2\",\"name\":\"\u00bfHay que evitar los carbohidratos?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Si entren\u00e1s, no. Son tu combustible: el cuerpo los almacena como gluc\u00f3geno y tira de esa reserva en el esfuerzo. Eliminarlos sin criterio suele traducirse en entrenamientos flojos. 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