{"id":47015,"date":"2025-12-16T13:08:40","date_gmt":"2025-12-16T05:08:40","guid":{"rendered":"https:\/\/www.sgnutri.com\/?p=47015"},"modified":"2026-01-23T16:45:53","modified_gmt":"2026-01-23T08:45:53","slug":"wie-viel-maltodextrin-pro-tag","status":"publish","type":"post","link":"https:\/\/www.sgnutri.com\/de\/wie-viel-maltodextrin-pro-tag\/","title":{"rendered":"Wie viel Maltodextrin pro Tag"},"content":{"rendered":"<div class=\"wp-block-themepark-block-themepark-wright content-super-p  blog-jiange\" style=\"font-size:17px;line-height:28px;color:#211c1c;padding:10px 20px;\">\n<div class=\"wp-block-column\">\n<p>F\u00fcr Kraftsportler liegt die optimale Zufuhr von Maltodextrin (Maltodextrin) in der Regel im Bereich von 0,8 bis 1,2 Gramm pro Kilogramm K\u00f6rpergewicht (etwa 0,36 bis 0,54 Gramm pro Pfund K\u00f6rpergewicht), und das Wichtigste ist, es unmittelbar nach dem Training zu essen. Um ein konkretes Beispiel zu nennen: Ein 75-Kilogramm-Sportler muss nach dem Training etwa 60 bis 90 Gramm Maltodextrin zu sich nehmen.<\/p>\n\n\n\n<p>Um die besten Ergebnisse zu erzielen, sollte es mit Eiwei\u00df in einem Verh\u00e4ltnis von 2:1 (Kohlenhydrate: Eiwei\u00df) gemischt werden.<\/p>\n\n\n\n<p>Bei Ausdauersportarten, die l\u00e4nger als 90 Minuten dauern (z. B. Marathon oder Langstreckenradfahren), liegt die empfohlene Zufuhr bei 30 bis 60 Gramm pro Stunde w\u00e4hrend des Sports.<\/p>\n\n\n\n<p>Es sei daran erinnert, dass bei einem empfindlichen Magen eine Einzeldosis 1,0 g\/kg nicht \u00fcberschreiten sollte. Sobald diese rote Linie \u00fcberschritten wird, kann es nach klinischen Beobachtungen sehr leicht zu Magen-Darm-Beschwerden, Bauchaufbl\u00e4hung und K\u00f6rperfettansammlung aufgrund des Kalorien\u00fcberschusses durch unkontrolliertes Insulin kommen.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Intake_Of_Weightlifters\"><\/span>Einnahme von Gewichthebern<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bei intensiver k\u00f6rperlicher Bet\u00e4tigung gehen dem K\u00f6rper schnell die Glykogenreserven aus - die Hauptenergiequelle der Muskeln. Maltodextrin ist ein Kohlenhydrat mit hohem glyk\u00e4mischen Index und wird extrem schnell verdaut, was es zu einem idealen Hilfsmittel macht, um den Insulinspiegel schnell zu erh\u00f6hen und N\u00e4hrstoffe zur\u00fcck zu den Muskelzellen zu \"transportieren\".<\/p>\n\n\n\n<p>F\u00fcr den durchschnittlichen Eisenhebe-Enthusiasten oder Athleten empfehle ich nach wie vor einen Bereich von 0,8 bis 1,2 g\/kg K\u00f6rpergewicht:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Niedriger Bereich (0,8 g\/kg): Am besten geeignet f\u00fcr m\u00e4\u00dfig intensives Training oder f\u00fcr Personen, die ihre t\u00e4gliche Gesamtkalorienzufuhr streng kontrollieren (z. B. in der Phase des Fettabbaus).<\/li>\n\n\n\n<li>Hoher Bereich (1,2 g\/kg): Empfohlen f\u00fcr hochvolumiges Muskelhypertrophietraining, Tage mit schweren Gewichten oder f\u00fcr Sportler, die ihre Energiereserven vollst\u00e4ndig ausgesch\u00f6pft haben.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"921\" height=\"415\" src=\"https:\/\/www.sgnutri.com\/wp-content\/uploads\/2025\/12\/image-31.png\" alt=\"Die Menge des verzehrten Maltodextrins sollte je nach dem Grad der k\u00f6rperlichen Aktivit\u00e4t variieren.\" class=\"wp-image-47022\" style=\"object-fit:cover;width:882px;height:396px\" srcset=\"https:\/\/www.sgnutri.com\/wp-content\/uploads\/2025\/12\/image-31.png 921w, https:\/\/www.sgnutri.com\/wp-content\/uploads\/2025\/12\/image-31-300x135.png 300w, https:\/\/www.sgnutri.com\/wp-content\/uploads\/2025\/12\/image-31-768x346.png 768w, https:\/\/www.sgnutri.com\/wp-content\/uploads\/2025\/12\/image-31-18x8.png 18w\" sizes=\"auto, (max-width: 921px) 100vw, 921px\" \/><\/figure>\n\n\n\n<p>Um auf das Beispiel des 75-Kilogramm-Sportlers zur\u00fcckzukommen, bedeutet diese Rechnung, dass sein t\u00e4glicher \"Shake-Becher\" nach dem Training 60 bis 90 Gramm Maltodextrin enthalten sollte. Diese spezifische Dosis gew\u00e4hrleistet, dass der Glykogenmangel aufgef\u00fcllt wird, ohne das System mit \u00fcbersch\u00fcssiger W\u00e4rme zu belasten.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Combining_Maltodextrin_With_Protein\"><\/span>Kombination von Maltodextrin mit Eiwei\u00df<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Es reicht nicht aus, nur zu wissen, wie viel man essen soll, sondern die Art und Weise, wie man isst, entscheidet oft \u00fcber die endg\u00fcltige Wirksamkeit. Ich habe immer betont, dass Maltodextrin und Eiwei\u00df in einem Verh\u00e4ltnis von 2:1 gemischt werden m\u00fcssen. Maltodextrin ist f\u00fcr die Stimulierung der Insulinaussch\u00fcttung verantwortlich, und in der Sportern\u00e4hrung spielt Insulin die Rolle des \"Transporthormons\". Durch die gleichzeitige Einnahme von Eiwei\u00df und Maltodextrin wird dieser Insulinschub genutzt, um Aminos\u00e4uren direkt in das gesch\u00e4digte Muskelgewebe zu \"pumpen\" und so die Reparatur und das Wachstum zu beschleunigen.<\/p>\n\n\n\n<p>F\u00fcr unseren 75 kg schweren Athleten, der 60 g Maltodextrin zu sich genommen hat, sollte die ideale Formel lauten:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>60 g Maltodextrin (Kohlenhydrat)<\/li>\n\n\n\n<li>30 g Molkenproteinisolat (Eiwei\u00df)<\/li>\n<\/ul>\n\n\n\n<p>Diese Kombination schafft ein optimales anaboles Milieu unmittelbar nach dem Training (anaboles Milieu) und verhindert wirksam den Muskelabbau (Katabolismus).<\/p>\n\n\n\n<section class=\"wp-block-themepark-block-themepark-area block_layout thempark-block undefined\" id=\"maxw\" style=\"padding-bottom:90px;padding-top:88px;\" data-swiper-parallax=\"-700\"><div class=\"block_layout_in clomnsmal  clomnnone\" style=\"\">\n<div class=\"wp-block-column 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class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-cyan-bluish-gray-color has-text-color has-link-color wp-elements-69c6a1690c2b4680e7cf817191470e48\">Wir bieten innovative L\u00f6sungen, die den Geschmack, die Beschaffenheit und das N\u00e4hrwertprofil von Lebensmitteln verbessern, und unterst\u00fctzen ges\u00fcndere, nachhaltige Produkte f\u00fcr die Lebensmittelindustrie.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns\">\n<div class=\"wp-block-column\">\n<section class=\"wp-block-themepark-block-themepark-area block_layout thempark-block undefined  radius-border20 product-hover\" id=\"\" style=\"height:325px;box-sizing: border-box;width: 100%;\" data-swiper-parallax=\"-700\"><div class=\"block_layout_in\" style=\"\">\n<div class=\"wp-block-column 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href=\"https:\/\/www.sgnutri.com\/de\/kategorie\/alleprodukte\/starkezucker\/\" rel=\"noopener noreferrer\" target=\"_self\"><\/a><\/div><\/div><\/div><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div><div class=\"layout_badh\"><div class=\"PcOnly themepark-block_layout_ba lazyload swiper-lazy\" style=\"background-repeat:no-repeat;background-size:cover;background-position:center;\" data-background=\"https:\/\/www.sgnutri.com\/wp-content\/uploads\/2026\/01\/1124.png\"><\/div><\/div><\/section>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<section class=\"wp-block-themepark-block-themepark-area block_layout thempark-block undefined  radius-border20 product-hover\" id=\"\" style=\"height:260px;box-sizing: border-box;width: 100%;\" data-swiper-parallax=\"-700\"><div class=\"block_layout_in\" style=\"\">\n<div class=\"wp-block-column block_layout_in\">\n<div style=\"height:164px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div 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cursor: pointer;\n  border-radius: 20px;\n  transition: box-shadow 0.4s ease, transform 0.3s ease;\n  box-shadow: 0 4px 12px rgba(0,0,0,0.08);\n}\n\n.product-hover:hover {\n  box-shadow:\n    \/* \u4e3b\u8272\u504f\u79fb\u5c64\uff08\u5be6\u5fc3\u504f\u79fb\uff09 *\/\n    5px 5px 0 var(--wp--preset--color--themecolor-1),\n    \n    \/* \u6539\u7528\u4e3b\u984c\u8272\u7684\u67d4\u548c\u5149\u6688\/\u6a21\u7cca\u5c64\uff08\u53d6\u4ee3\u539f\u672c\u7684\u767d\u8272 0.35\uff09 *\/\n    10px 10px 20px color-mix(in srgb, var(--wp--preset--color--themecolor-1) 25%, transparent),\n    \n    \/* \u6574\u9ad4\u9670\u5f71\u4e5f\u5e36\u4e00\u9ede\u4e3b\u984c\u8272\u8abf\uff08\u53d6\u4ee3\u7d14\u9ed1\uff09 *\/\n    0 10px 24px color-mix(in srgb, var(--wp--preset--color--themecolor-1) 12%, rgba(0,0,0,0.10));\n  \n  transform: translateY(-3px);\n}\n\n.product-hover:hover .themepark-i-btn {\n  background-color: var(--wp--preset--color--themecolor-1) !important;\n  color: #ffffff !important;\n  transition: all 0.3s ease;\n}\n\n.product-hover:hover .hovers {\n  background-color: var(--wp--preset--color--themecolor-1) !important;\n  color: #ffffff !important;\n}\n<\/style>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Intake_For_Endurance_Events_Cycling_And_Marathons\"><\/span>Einnahme f\u00fcr Ausdauerwettbewerbe (Radfahren und Marathons)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Wenn Ihr Training eher eine lange Ausdauerleistung als kurze explosive Hebespiele beinhaltet, kann sich der K\u00f6rper nicht ausschlie\u00dflich auf das gespeicherte Glykogen verlassen. In diesem Szenario spielt Maltodextrin die Rolle des \"Trainings (Intra-Workout)\" Kraftstoff.<\/p>\n\n\n\n<p>Die empfohlene Zufuhr betr\u00e4gt 30 bis 60 Gramm pro Stunde w\u00e4hrend der Aktivit\u00e4t. Warum diese Menge? Weil es eine Obergrenze f\u00fcr die Menge an Kohlenhydraten gibt, die der menschliche K\u00f6rper pro Stunde oxidieren kann (in der Regel etwa 60 Gramm bei glukosebasierten Quellen wie Maltodextrin). Wenn Sie die Aufnahme innerhalb dieses Bereichs kontrollieren, k\u00f6nnen Sie einen stabilen Energiefluss gew\u00e4hrleisten, der die M\u00fcdigkeit hinausz\u00f6gert, ohne den Magen zu \u00fcberlasten.<\/p>\n\n\n\n<p>Praktische Anwendung: Ein Sportler, der 3 Stunden reitet, sollte nach den ersten 90 Minuten jede Stunde etwa 30-60 Gramm Maltodextrin in den Kessel mischen.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Upper_Limits_And_Side_Effects\"><\/span>Obergrenzen und Nebenwirkungen<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bei der Bestimmung der t\u00e4glichen Verzehrmenge von Maltodextrin muss die Toleranzschwelle Ihres K\u00f6rpers beachtet werden. Wenn Sie einen empfindlichen Darm und Magen haben, sollten Sie nicht mehr als 1,0 g\/kg in einer einzigen Dosis zu sich nehmen. Ein \u00dcberschreiten dieser Schwelle f\u00fchrt in der Regel zu negativen Folgen:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Magen-Darm-Beschwerden: Hohe Dosen einfacher Kohlenhydrate k\u00f6nnen zu viel Wasser in den Darm ziehen, was zu starken Bl\u00e4hungen, Kr\u00e4mpfen und sogar \u00dcbelkeit f\u00fchrt.<\/li>\n\n\n\n<li>Insulin au\u00dfer Kontrolle: W\u00e4hrend Insulinspitzen nach dem Training n\u00fctzlich sind, k\u00f6nnen h\u00e4ufige Spitzen bei langfristiger oder \u00fcberm\u00e4\u00dfiger Einnahme zu Schl\u00e4frigkeit und anschlie\u00dfendem pl\u00f6tzlichen Blutzuckerabfall f\u00fchren.<\/li>\n\n\n\n<li>\u00dcberm\u00e4\u00dfiger Anstieg des K\u00f6rperfetts: Maltodextrin hat eine hohe Kaloriendichte. Wenn die Dosis den Bedarf des K\u00f6rpers an Glykogen \u00fcbersteigt, wird die \u00fcbersch\u00fcssige Glukose umgewandelt und als Fett gespeichert.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"882\" height=\"396\" src=\"https:\/\/www.sgnutri.com\/wp-content\/uploads\/2025\/12\/image-30.png\" alt=\"Nebenwirkungen einer \u00fcberm\u00e4\u00dfigen Aufnahme von Maltodextrin\" class=\"wp-image-47021\" srcset=\"https:\/\/www.sgnutri.com\/wp-content\/uploads\/2025\/12\/image-30.png 882w, https:\/\/www.sgnutri.com\/wp-content\/uploads\/2025\/12\/image-30-300x135.png 300w, https:\/\/www.sgnutri.com\/wp-content\/uploads\/2025\/12\/image-30-768x345.png 768w, https:\/\/www.sgnutri.com\/wp-content\/uploads\/2025\/12\/image-30-18x8.png 18w\" sizes=\"auto, (max-width: 882px) 100vw, 882px\" \/><\/figure>\n\n\n\n<p>Um diese Probleme zu vermeiden, schlage ich vor, mit dem unteren Ende der empfohlenen Dosis (0,8 g\/kg) zu beginnen, die Toleranz des K\u00f6rpers zu beobachten und dann die Dosis nach Bedarf zu erh\u00f6hen.<\/p>\n\n\n\n<p>Autor\uff1aCole<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\">\n<p>Ich bin ein zertifizierter Sportern\u00e4hrungsberater und Leistungstrainer. Mit mehr als einem Jahrzehnt Erfahrung in der Unterst\u00fctzung von Ausdauersportlern und Bodybuildern bei der Optimierung ihrer Regeneration habe ich mich auf eine pr\u00e4zise Kohlenhydratperiodisierung spezialisiert. Mein Ziel ist es, Ihnen dabei zu helfen, Ihre Ern\u00e4hrung nach dem Training zu optimieren, um das Muskelwachstum und die Glykogenauff\u00fcllung zu maximieren, ohne die Gesundheit der Verdauung zu gef\u00e4hrden.<\/p>\n<\/blockquote>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":47019,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"themepark_post_bcolor":"#ffffff","themepark_post_width":"1022px","themepark_post_img":"","themepark_post_img_po":"left","themepark_post_img_re":false,"themepark_post_img_cover":false,"themepark_post_img_fixed":false,"themepark_post_hide_title":false,"themepark_post_main_b":"#ffffff","themepark_post_main_p":100,"themepark_paddingblock":true,"footnotes":""},"categories":[66],"tags":[],"class_list":["post-47015","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-huishou"],"metadata":{"_edit_lock":["1769157954:1"],"rank_math_seo_score":["19"],"rank_math_primary_category":["66"],"_thumbnail_id":["47019"],"themepark_post_bcolor":["#ffffff"],"themepark_post_width":["1022px"],"themepark_post_img":[""],"themepark_post_img_po":["left"],"themepark_post_img_re":[""],"themepark_post_img_cover":[""],"themepark_post_img_fixed":[""],"themepark_post_hide_title":[""],"themepark_post_main_b":["#ffffff"],"themepark_post_main_p":["100"],"themepark_paddingblock":["1"],"footnotes":[""],"_edit_last":["1"],"_ez-toc-disabled":[""],"_ez-toc-insert":[""],"_ez-toc-header-label":[""],"_ez-toc-device-target":[""],"_ez-toc-alignment":["none"],"_ez-toc-heading-levels":["a:0:{}"],"_ez-toc-alttext":[""],"_ez-toc-visibility_hide_by_default":[""],"_ez-toc-hide_counter":[""],"_ez-toc-exclude":[""],"_ez-toc-position-specific":[""],"themepark_seo_title":["How Much Maltodextrin Per Day"],"themepark_seo_description":["Learn How Much Maltodextrin Per Day To Take. 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