{"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":"cuanta-maltodextrina-al-dia","status":"publish","type":"post","link":"https:\/\/www.sgnutri.com\/es\/cuanta-maltodextrina-al-dia\/","title":{"rendered":"Cu\u00e1nta maltodextrina al d\u00eda"},"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>Para los levantadores de pesas o los entrenadores de fuerza, la ingesta \u00f3ptima de maltodextrina suele situarse entre 0,8 y 1,2 gramos por kilo de peso corporal (unos 0,36 a 0,54 gramos por libra de peso corporal), y la clave est\u00e1 en ingerirla inmediatamente despu\u00e9s del entrenamiento. Por poner un ejemplo concreto, un atleta de 75 kilos necesita consumir entre 60 y 90 gramos de maltodextrina despu\u00e9s del entrenamiento.<\/p>\n\n\n\n<p>Para obtener los mejores resultados, debe mezclarse con prote\u00ednas en una proporci\u00f3n de 2:1 (hidratos de carbono: prote\u00ednas).<\/p>\n\n\n\n<p>Para los deportes de resistencia que duran m\u00e1s de 90 minutos (como maratones o ciclismo de larga distancia), la ingesta recomendada pasa a ser de 30 a 60 gramos por hora durante el ejercicio.<\/p>\n\n\n\n<p>Hay que recordar aqu\u00ed que si su est\u00f3mago es m\u00e1s sensible, una sola dosis no debe superar 1,0 g\/kg. Una vez traspasada esta l\u00ednea roja, seg\u00fan la observaci\u00f3n cl\u00ednica, es muy f\u00e1cil provocar molestias gastrointestinales, distensi\u00f3n abdominal y acumulaci\u00f3n de grasa corporal debido al exceso de calor\u00edas provocado por el descontrol de la insulina.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Intake_Of_Weightlifters\"><\/span>Ingesta De Levantadores De Pesas<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Durante el ejercicio de alta intensidad, el cuerpo agota r\u00e1pidamente las reservas de gluc\u00f3geno, la principal fuente de energ\u00eda para los m\u00fasculos. La maltodextrina es un hidrato de carbono de alto \u00edndice gluc\u00e9mico (IG alto) y se digiere con extrema rapidez, lo que la convierte en una herramienta ideal para elevar r\u00e1pidamente los niveles de insulina y \"transportar\" nutrientes de vuelta a las c\u00e9lulas musculares.<\/p>\n\n\n\n<p>Para el aficionado o atleta medio al levantamiento de pesas, el intervalo espec\u00edfico que recomiendo sigue siendo de 0,8 a 1,2 g\/kg de peso corporal:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Rango bajo (0,8 g\/kg): M\u00e1s adecuado para entrenamientos de intensidad moderada, o para quienes controlan estrictamente su ingesta cal\u00f3rica diaria total (como durante el periodo de p\u00e9rdida de grasa).<\/li>\n\n\n\n<li>Gama alta (1,2 g\/kg): Recomendado para entrenamientos de hipertrofia muscular de gran volumen, d\u00edas de ejercicios compuestos con pesas pesadas o atletas que han agotado completamente sus reservas de energ\u00eda.<\/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=\"La cantidad de maltodextrina consumida debe variar en funci\u00f3n del nivel de actividad f\u00edsica.\" 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>Volviendo al ejemplo del atleta de 75 kilos, este recuento significa que su \"vaso de batido despu\u00e9s del entrenamiento\" diario debe contener entre 60 y 90 gramos de maltodextrina. Esta dosis espec\u00edfica le asegura rellenar el d\u00e9ficit de gluc\u00f3geno sin sobrecargar el sistema con un exceso de calor.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Combining_Maltodextrin_With_Protein\"><\/span>Combinar maltodextrina con prote\u00ednas<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>No basta con saber cu\u00e1nto comer, sino que la forma de comer determina a menudo la eficacia final. Siempre he insistido en la necesidad de mezclar maltodextrina y prote\u00ednas en una proporci\u00f3n de 2:1. La maltodextrina es responsable de estimular la secreci\u00f3n de insulina, y en la nutrici\u00f3n deportiva, la insulina desempe\u00f1a el papel de \"hormona de transporte\". Al ingerir prote\u00ednas al mismo tiempo que se ingiere maltodextrina calculada, en realidad se est\u00e1 utilizando este pico de insulina para \"bombear\" amino\u00e1cidos directamente al tejido muscular da\u00f1ado, acelerando as\u00ed la reparaci\u00f3n y el crecimiento.<\/p>\n\n\n\n<p>Para nuestro atleta de 75 kg que ingiri\u00f3 60 gramos de maltodextrina, la f\u00f3rmula ideal deber\u00eda ser:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>60 g de maltodextrina (hidratos de carbono)<\/li>\n\n\n\n<li>30 g de aislado de prote\u00edna de suero (prote\u00edna)<\/li>\n<\/ul>\n\n\n\n<p>Esta combinaci\u00f3n crea un entorno anab\u00f3lico \u00f3ptimo inmediatamente despu\u00e9s del entrenamiento (entorno anab\u00f3lico) y previene eficazmente la degradaci\u00f3n muscular (catabolismo).<\/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 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id=\"To_the_forefront_of_nutrition\"><\/span>A la vanguardia de la nutrici\u00f3n<span 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\">Proporcionamos soluciones innovadoras que mejoran el sabor, la textura y el perfil nutricional de los alimentos, apoyando productos m\u00e1s saludables y sostenibles para la industria alimentaria.<\/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\" 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href=\"https:\/\/www.sgnutri.com\/es\/categoria\/todos-los-productos\/prebiotico\/\" 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\/1119.png\"><\/div><\/div><\/section>\n<\/div>\n\n\n\n<div class=\"wp-block-column\" style=\"flex-basis:20px\"><\/div>\n\n\n\n<div class=\"wp-block-column\">\n<div style=\"height:9px\" 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 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href=\"https:\/\/www.sgnutri.com\/es\/categoria\/todos-los-productos\/almidon-azucar\/\" 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\" 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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\/1126-1.png\"><\/div><\/div><\/section>\n<\/div>\n\n\n\n<div class=\"wp-block-column\" style=\"flex-basis:6%\"><\/div>\n<\/div>\n<\/div>\n<\/div><div class=\"layout_badh\"><div class=\"shizhezhao\" style=\"opacity:0.69;background-color:#272626;\"><\/div><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\/1104-1.png\"><\/div><\/div><\/section>\n\n\n\n<style>\n.radius-border20 {\n  border-radius: 20px;\n}\n\n.product-hover {\n  position: relative;\n  overflow: hidden;\n  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>Ingesta para pruebas de resistencia (ciclismo y maratones)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Si su entrenamiento implica un rendimiento de resistencia prolongado, en lugar de r\u00e1fagas cortas de levantamiento explosivo, entonces el cuerpo no puede depender \u00fanicamente del gluc\u00f3geno almacenado. En este caso, la maltodextrina desempe\u00f1a el papel de \"combustible de entrenamiento (intraentrenamiento)\".<\/p>\n\n\n\n<p>La ingesta recomendada es de 30 a 60 gramos por hora durante la actividad. \u00bfPor qu\u00e9 esta cantidad? Porque hay un l\u00edmite superior en la cantidad de hidratos de carbono que el cuerpo humano puede oxidar por hora (normalmente alrededor de 60 gramos para fuentes basadas en la glucosa como la maltodextrina). Controlar la ingesta dentro de este rango puede proporcionar un flujo de energ\u00eda estable para retrasar la fatiga sin sobrecargar el est\u00f3mago.<\/p>\n\n\n\n<p>Aplicaci\u00f3n pr\u00e1ctica: Un atleta que pedalea durante 3 horas debe mezclar unos 30-60 gramos de maltodextrina en el hervidor cada hora de pedaleo despu\u00e9s de los primeros 90 minutos.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Upper_Limits_And_Side_Effects\"><\/span>L\u00edmites m\u00e1ximos y efectos secundarios<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A la hora de determinar la cantidad de maltodextrina que es seguro consumir al d\u00eda, hay que respetar el umbral de tolerancia de su organismo. Si tiene los intestinos y el est\u00f3mago sensibles, recuerde que no debe superar 1,0 g\/kg en una sola dosis. Superar este umbral suele acarrear consecuencias negativas:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Molestias gastrointestinales: Las altas dosis de hidratos de carbono simples pueden arrastrar demasiada agua a los intestinos, provocando hinchaz\u00f3n severa, calambres e incluso n\u00e1useas.<\/li>\n\n\n\n<li>Insulina fuera de control: Aunque los picos de insulina tras la pr\u00e1ctica son beneficiosos, los picos frecuentes por una ingesta prolongada o excesiva pueden provocar somnolencia y las consiguientes bajadas repentinas de az\u00facar en sangre.<\/li>\n\n\n\n<li>Aumento excesivo de la grasa corporal: la maltodextrina tiene una alta densidad cal\u00f3rica. Si la dosis supera la necesidad del organismo de reponer gluc\u00f3geno, el exceso de glucosa se transforma y se almacena en forma de grasa.<\/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=\"Efectos secundarios de la ingesta excesiva de maltodextrina\" 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>Para evitar estos problemas, sugiero empezar con el extremo inferior de la dosis recomendada (0,8 g\/kg), observar la tolerancia del organismo y luego aumentar la dosis seg\u00fan convenga.<\/p>\n\n\n\n<p>Autor\uff1aCole<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\">\n<p>Como nutricionista deportivo certificado y entrenador de rendimiento. Con m\u00e1s de una d\u00e9cada de experiencia ayudando a atletas de resistencia y culturistas a optimizar su recuperaci\u00f3n, me especializo en la periodizaci\u00f3n precisa de carbohidratos. 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