{"id":788,"date":"2022-03-14T15:31:15","date_gmt":"2022-03-14T15:31:15","guid":{"rendered":"https:\/\/pmprunning.com\/?p=788"},"modified":"2026-03-17T22:45:56","modified_gmt":"2026-03-17T22:45:56","slug":"cuantos-gramos-de-carbohidratos-debo-consumir-por-cada-hora-de-entrenamiento","status":"publish","type":"post","link":"https:\/\/pmprunning.com\/es\/cuantos-gramos-de-carbohidratos-debo-consumir-por-cada-hora-de-entrenamiento\/","title":{"rendered":"\u00bfCu\u00e1ntos gramos de carbohidratos debo consumir por cada hora de entrenamiento?\ufffc"},"content":{"rendered":"<p>Esta es una de las preguntas m\u00e1s frecuentes que recibimos de los atletas de resistencia de todos los deportes y habilidades.<\/p>\n\n\n\n<p>No es de extra\u00f1ar que muchos est\u00e9n confundidos. Los atletas son bombardeados constantemente con un flujo constante de informaci\u00f3n incorrecta empaquetada por especialistas en marketing disfrazados de &#8220;expertos&#8221;. Algunos ejemplos recientes:<\/p>\n\n\n\n<p>\u27a1\ufe0f \u201cToma 80 gramos de carbohidratos por hora.\u201d (Falso. No hay pautas para respaldar esto).<\/p>\n\n\n\n<p>\u27a1\ufe0f \u201cMezcle y combine cualquier producto de cualquier marca para cumplir con su objetivo de ingesta (mal consejo. Mezclar productos de diferentes marcas presenta posibles problemas de interacci\u00f3n con el producto. Adem\u00e1s, los productos de alimentaci\u00f3n deben ser muy bajos en grasas, fibra y prote\u00ednas, ya que pueden interferir con la absorci\u00f3n. y puede causar problemas gastrointestinales Muchos productos que se venden como productos de alimentaci\u00f3n tienen demasiada grasa, fibra y\/o prote\u00edna).<\/p>\n\n\n\n<p>Para ayudarlo a aclarar las cosas, consulte la gu\u00eda de alimentaci\u00f3n adjunta que detalla muy espec\u00edficamente cu\u00e1ntos carbohidratos debe consumir por hora. Es simple, pero no demasiado simplificado.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Pautas generales a seguir al considerar tus necesidades de combustible<\/h2>\n\n\n\n<p>\u27a1\ufe0f Para sesiones m\u00e1s cortas de menos de 1 hora, son suficientes peque\u00f1as cantidades de carbohidratos o un enjuague bucal con carbohidratos.<\/p>\n\n\n\n<p>\u27a1\ufe0f Para sesiones de entre 1 y 2 horas, apunta a 30 g de ingesta de carbohidratos por hora.<\/p>\n\n\n\n<p>\u27a1\ufe0f Para sesiones de entre 2 y 3 horas, apunta a 60 g de ingesta de carbohidratos por hora.<\/p>\n\n\n\n<p>\u27a1\ufe0f Para sesiones de m\u00e1s de 2,5 horas, debe considerar la ingesta de 90 g de carbohidratos por hora.<\/p>\n\n\n\n<p>\u27a1\ufe0f No confundas el combustible con las necesidades de l\u00edquidos. Factores como la tasa de sudoraci\u00f3n individual y las condiciones clim\u00e1ticas pueden tener un gran impacto en las necesidades de l\u00edquidos.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"647\" height=\"658\" src=\"https:\/\/pmprunning.com\/wp-content\/uploads\/2022\/03\/Neversecond_CHO-Intake.jpg\" alt=\"\" class=\"wp-image-794\" srcset=\"https:\/\/pmprunning.com\/wp-content\/uploads\/2022\/03\/Neversecond_CHO-Intake.jpg 647w, https:\/\/pmprunning.com\/wp-content\/uploads\/2022\/03\/Neversecond_CHO-Intake-295x300.jpg 295w, https:\/\/pmprunning.com\/wp-content\/uploads\/2022\/03\/Neversecond_CHO-Intake-12x12.jpg 12w, https:\/\/pmprunning.com\/wp-content\/uploads\/2022\/03\/Neversecond_CHO-Intake-600x610.jpg 600w\" sizes=\"(max-width: 647px) 100vw, 647px\" \/><\/figure>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><\/p><cite>Fuente: blog DISCOVER SCIENCE en www.never2.com. Nuestro objetivo es hacer que la ciencia del deporte y la nutrici\u00f3n deportiva sean f\u00e1ciles de entender y acabar con los mitos en el proceso.<\/cite><\/blockquote>","protected":false},"excerpt":{"rendered":"<p>Esta es una de las preguntas m\u00e1s frecuentes que recibimos de los atletas de resistencia de todos los deportes y habilidades. No es de extra\u00f1ar que muchos est\u00e9n confundidos. Los atletas son bombardeados constantemente con un flujo constante de informaci\u00f3n incorrecta empaquetada por especialistas en marketing disfrazados de &#8220;expertos&#8221;. Algunos ejemplos recientes: \u27a1\ufe0f \u201cToma 80 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":790,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_joinchat":[],"footnotes":""},"categories":[191],"tags":[],"class_list":["post-788","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition-hydration"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u00bfCu\u00e1ntos gramos de carbohidratos debo consumir por cada hora de entrenamiento?\ufffc - PMPRunning<\/title>\n<meta name=\"description\" content=\"Consumo de carbohidratos por hora de entrenamiento y ejercicio de actividad en deportes de Resistencia. \u00bfQu\u00e9 debo consumir como Runner?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" 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