{"id":31210,"date":"2023-02-14T11:00:00","date_gmt":"2023-02-14T11:00:00","guid":{"rendered":"https:\/\/onvirtualgym.com\/sin-categorizar\/proteina-vs-carbohidratos\/"},"modified":"2025-09-18T16:52:25","modified_gmt":"2025-09-18T16:52:25","slug":"proteina-vs-carbohidratos","status":"publish","type":"post","link":"https:\/\/onvirtualgym.com\/es\/nutricion\/proteina-vs-carbohidratos\/","title":{"rendered":"Prote\u00edna vs Carbohidratos"},"content":{"rendered":"

[et_pb_section fb_built=\u00bb1″ custom_padding_last_edited=\u00bbon|desktop\u00bb _builder_version=\u00bb4.27.4″ custom_padding_tablet=\u00bb50px|0|50px|0″ custom_padding_phone=\u00bb110px||||false|false\u00bb hover_enabled=\u00bb0″ transparent_background=\u00bboff\u00bb global_colors_info=\u00bb{}\u00bb disabled_on=\u00bboff|off|off\u00bb sticky_enabled=\u00bb0″][et_pb_row _builder_version=\u00bb4.16″ module_alignment=\u00bbcenter\u00bb custom_margin=\u00bb80px|||\u00bb custom_margin_tablet=\u00bb0px|||\u00bb custom_margin_phone=\u00bb-30px|||\u00bb custom_margin_last_edited=\u00bbon|phone\u00bb global_colors_info=\u00bb{}\u00bb][et_pb_column type=\u00bb4_4″ _builder_version=\u00bb4.16″ custom_padding=\u00bb|||\u00bb global_colors_info=\u00bb{}\u00bb custom_padding__hover=\u00bb|||\u00bb][et_pb_post_title meta=\u00bboff\u00bb featured_image=\u00bboff\u00bb disabled_on=\u00bboff|off|off\u00bb _builder_version=\u00bb4.16″ title_font=\u00bbArial|700||on|||||\u00bb title_text_align=\u00bbcenter\u00bb title_text_color=\u00bb#d41e41″ title_font_size=\u00bb43px\u00bb meta_text_align=\u00bbcenter\u00bb text_orientation=\u00bbcenter\u00bb max_width=\u00bb80%\u00bb module_alignment=\u00bbcenter\u00bb custom_margin=\u00bb0px|||\u00bb title_font_size_tablet=\u00bb43px\u00bb title_font_size_phone=\u00bb30px\u00bb title_font_size_last_edited=\u00bbon|phone\u00bb global_colors_info=\u00bb{}\u00bb] [\/et_pb_post_title][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=\u00bb4.16″ custom_margin_tablet=\u00bb\u00bb custom_margin_phone=\u00bb-30px|||\u00bb custom_margin_last_edited=\u00bbon|phone\u00bb global_colors_info=\u00bb{}\u00bb][et_pb_column type=\u00bb4_4″ _builder_version=\u00bb4.16″ custom_padding=\u00bb|||\u00bb global_colors_info=\u00bb{}\u00bb custom_padding__hover=\u00bb|||\u00bb][et_pb_image src=\u00bbhttps:\/\/blog.onvirtualgym.com\/wp-content\/uploads\/2023\/01\/Proteina-Hidratos-Carbono1.webp\u00bb alt=\u00bbProte\u00edna Carbohidratos\u00bb title_text=\u00bbProte\u00edna Carbohidratos\u00bb force_fullwidth=\u00bbon\u00bb align_tablet=\u00bbcenter\u00bb align_phone=\u00bb\u00bb align_last_edited=\u00bbon|desktop\u00bb disabled_on=\u00bbon|off|off\u00bb admin_label=\u00bbImage Desktop\u00bb _builder_version=\u00bb4.19.4″ box_shadow_style=\u00bbpreset3″ box_shadow_color=\u00bbrgba(0,50,61,0.2)\u00bb global_colors_info=\u00bb{}\u00bb] [\/et_pb_image][et_pb_image src=\u00bbhttps:\/\/blog.onvirtualgym.com\/wp-content\/uploads\/2023\/01\/Proteina-Hidratos-Carbono2.webp\u00bb alt=\u00bbProte\u00edna Carbohidratos\u00bb title_text=\u00bbProte\u00edna Carbohidratos\u00bb force_fullwidth=\u00bbon\u00bb align_tablet=\u00bbcenter\u00bb align_phone=\u00bb\u00bb align_last_edited=\u00bbon|desktop\u00bb disabled_on=\u00bboff|on|on\u00bb admin_label=\u00bbImage Mobile\u00bb _builder_version=\u00bb4.19.4″ box_shadow_style=\u00bbpreset3″ box_shadow_color=\u00bbrgba(0,50,61,0.2)\u00bb global_colors_info=\u00bb{}\u00bb] [\/et_pb_image][et_pb_post_title title=\u00bboff\u00bb author=\u00bboff\u00bb date_format=\u00bbj F Y\u00bb comments=\u00bboff\u00bb featured_image=\u00bboff\u00bb disabled_on=\u00bbon|on|off\u00bb admin_label=\u00bbDesktop\u00bb _builder_version=\u00bb4.16″ meta_font=\u00bbArial||||||||\u00bb meta_font_size=\u00bb18px\u00bb meta_line_height=\u00bb0em\u00bb text_orientation=\u00bbright\u00bb global_colors_info=\u00bb{}\u00bb] [\/et_pb_post_title][et_pb_post_title title=\u00bboff\u00bb author=\u00bboff\u00bb date_format=\u00bbj F Y\u00bb comments=\u00bboff\u00bb featured_image=\u00bboff\u00bb disabled_on=\u00bboff|off|on\u00bb admin_label=\u00bbMobile\u00bb _builder_version=\u00bb4.16″ title_font=\u00bb||||||||\u00bb title_text_align=\u00bbright\u00bb title_font_size=\u00bb5px\u00bb meta_font=\u00bbArial||||||||\u00bb meta_text_align=\u00bbright\u00bb meta_font_size=\u00bb8px\u00bb meta_line_height=\u00bb0em\u00bb text_orientation=\u00bbright\u00bb custom_margin=\u00bb-10px|||\u00bb global_colors_info=\u00bb{}\u00bb] [\/et_pb_post_title][\/et_pb_column][\/et_pb_row][et_pb_row column_padding_mobile=\u00bbon\u00bb admin_label=\u00bbrow\u00bb _builder_version=\u00bb4.16″ background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb custom_padding=\u00bb0px|0|0|0|false|false\u00bb global_colors_info=\u00bb{}\u00bb][et_pb_column type=\u00bb4_4″ _builder_version=\u00bb4.16″ custom_padding=\u00bb|||\u00bb global_colors_info=\u00bb{}\u00bb custom_padding__hover=\u00bb|||\u00bb][et_pb_text _builder_version=\u00bb4.19.4″ text_font=\u00bbArial||||||||\u00bb text_text_color=\u00bb#00323d\u00bb global_colors_info=\u00bb{}\u00bb]<\/p>\n

La alimentaci\u00f3n influye en gran medida en la salud humana. En la pr\u00e1ctica de deporte, el impacto es a\u00fan mayor. Una buena nutrici\u00f3n suele ir asociada a un excelente rendimiento f\u00edsico. El rendimiento f\u00edsico est\u00e1 asociado al gasto energ\u00e9tico y la \u00fanica forma que tiene el organismo de obtener energ\u00eda es a trav\u00e9s de la alimentaci\u00f3n. <\/p>\n

Por esta raz\u00f3n, es esencial tener una ingesta adecuada de alimentos durante el ejercicio f\u00edsico. Esta adecuaci\u00f3n debe ser realizada por todo tipo de deportistas, desde el deportista profesional y de \u00e9lite, al aficionado y a la persona que, aunque no compita, busca un buen rendimiento f\u00edsico para su pr\u00e1ctica deportiva. <\/p>\n

Por lo tanto, la Nutrici\u00f3n Deportiva y todos los cuidados que debemos tener con ella buscan corresponder a ciertos par\u00e1metros, tales como: alcanzar las necesidades energ\u00e9ticas y nutricionales necesarias para realizar ejercicio f\u00edsico; garantizar una buena recuperaci\u00f3n entre las sesiones de entrenamiento o las competiciones para mantener el rendimiento f\u00edsico a largo plazo y prevenir las lesiones; mantener una composici\u00f3n corporal saludable en funci\u00f3n del deporte (si es necesario, ajustando las categor\u00edas de peso en funci\u00f3n de la especificidad del deporte), as\u00ed como un estado de salud general \u00f3ptimo.<\/p>\n

Adem\u00e1s del aporte energ\u00e9tico espec\u00edfico de los deportistas, a menudo se plantea la cuesti\u00f3n del origen de estos nutrientes: \u00bfprincipalmente a trav\u00e9s de la Prote\u00edna, de los Carbohidratos o de ambos por igual?<\/p>\n

[\/et_pb_text][et_pb_text _builder_version=\u00bb4.19.4″ text_font=\u00bbArial||||||||\u00bb text_text_color=\u00bb#00323d\u00bb global_colors_info=\u00bb{}\u00bb]<\/p>\n

 <\/p>\n

Prote\u00edna<\/strong><\/span><\/h2>\n

Cuando hablamos de deporte, autom\u00e1ticamente asociamos el t\u00e9rmino Prote\u00edna y lo cierto es que es uno de los principales nutrientes que contribuyen al buen funcionamiento muscular. Sus principales funciones son: reparar y reponer las prote\u00ednas da\u00f1adas durante la pr\u00e1ctica deportiva, garantizar el buen funcionamiento de todas las v\u00edas metab\u00f3licas, as\u00ed como del sistema inmunitario. <\/p>\n

Teniendo en cuenta estas funciones, es evidente la importancia del consumo de prote\u00edna en niveles adecuados. Esta adecuaci\u00f3n debe ser siempre individualizada, en funci\u00f3n del deportista en cuesti\u00f3n (peso y composici\u00f3n corporal), as\u00ed como del deporte practicado. <\/p>\n

Las recomendaciones actuales de consumo de prote\u00edna en deportistas oscilan entre 1,2 y 2,0 g de prote\u00edna por kg de peso corporal, especialmente en personas que practican entrenamiento de fuerza, valores m\u00e1s elevados parecen justificados para maximizar la s\u00edntesis proteica que se produce con el entrenamiento. En los deportistas de resistencia tambi\u00e9n es pertinente adecuar los niveles de prote\u00edna para garantizar la regeneraci\u00f3n y la s\u00edntesis proteica durante el ejercicio. <\/p>\n

Cuando se pretende alcanzar un determinado valor de prote\u00edna, en los alimentos puede llegar a ser dif\u00edcil o por el volumen que obliga al deportista a comer, o por llevar la adici\u00f3n de otros ingredientes (como las grasas), la suplementaci\u00f3n puede tener sentido. Sin embargo, hay que tener en cuenta que para garantizar un buen aporte energ\u00e9tico, el deportista no puede recurrir \u00fanica y exclusivamente a la prote\u00edna, debe asegurarse que tambi\u00e9n hay un nivel adecuado de Carbohidratos. <\/p>\n

<\/strong><\/span><\/p>\n

<\/strong><\/span><\/p>\n

Carbohidratos<\/strong><\/span><\/h2>\n

Si un deportista necesita garantizar un nivel energ\u00e9tico adaptado al desgaste provocado por el deporte practicado, entonces lo que tiene que consumir y no le puede faltar es energ\u00eda. Los Carbohidratos son las principales reservas energ\u00e9ticas del organismo y est\u00e1n presentes a trav\u00e9s del gluc\u00f3geno hep\u00e1tico, el gluc\u00f3geno muscular y los fluidos corporales (este \u00faltimo es el que presenta un nivel m\u00e1s bajo de reservas). <\/p>\n

Adem\u00e1s de ser necesarios para la actividad muscular, los Carbohidratos tienen un papel importante en el funcionamiento del sistema nervioso central y que si no se alcanzan pueden comprometer los diversos sistemas e impedir una buena pr\u00e1ctica deportiva.<\/p>\n

Al igual que ocurre con la prote\u00edna, la cantidad de Carbohidratos que debe utilizarse diariamente debe ser espec\u00edfica para cada persona y para el deporte en cuesti\u00f3n. Aun as\u00ed, existen algunas referencias que parecen demostrar una ingesta suficiente para diferentes ejercicios, como por ejemplo:
– Ejercicio de baja intensidad -> > 3 a 5 g \/kg de peso corporal \/d\u00eda
– Ejercicio moderado (1 h al d\u00eda) \u2013> > 5 a 7g \/kg de peso corporal \/d\u00eda
– Ejercicio de resistencia (1 a 3 h al d\u00eda) -> > 6 a 10 g \/kg de peso corporal \/d\u00eda
– Ejercicio de alta intensidad (4 a 5 h al d\u00eda) -> > 8 a 12 g \/kg de peso corporal \/d\u00eda <\/p>\n

 <\/p>\n

En resumen, para un buen rendimiento f\u00edsico, en cualquier deporte y a diferentes niveles de intensidad, es importante tener un buen equilibrio nutricional y energ\u00e9tico. Tanto la Prote\u00edna como los Carbohidratos deben adaptarse a la realidad de cada persona, teniendo en cuenta la composici\u00f3n corporal, el deporte practicado y las condiciones generales de salud. Por encima de todo, un buen equilibrio est\u00e1 en la base y un plan de alimentaci\u00f3n bien orientado contribuye al \u00e9xito deportivo. <\/p>\n

 <\/p>\n

Nutricionista, Jacinta Mendes
3341N<\/p>\n

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OnVirtualGym \u00ae<\/p>\n

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Informaci\u00f3n<\/p>\n

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Pol\u00edtica de Privacidad<\/a><\/div>\n
T\u00e9rminos y Condiciones<\/a><\/div>\n
Centro de Ayuda<\/a><\/div>\n
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S\u00edganos<\/p>\n

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\u00bfQuieres saber m\u00e1s sobre las prote\u00ednas y los hidratos de carbono? \u00a1S\u00edguenos en este art\u00edculo y descubre estos consejos que tenemos para usted! <\/p>\n","protected":false},"author":6,"featured_media":27853,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[628],"tags":[688,689],"class_list":["post-31210","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricion","tag-carbohidratos-es-2","tag-proteina-es-2"],"yoast_head":"\nProte\u00edna vs Carbohidratos - OnVirtualGym<\/title>\n<meta name=\"description\" content=\"Las prote\u00ednas y los carbohidratos tienen una gran influencia en la alimentaci\u00f3n, y en la pr\u00e1ctica deportiva el impacto es a\u00fan mayor.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/onvirtualgym.com\/es\/nutricion\/proteina-vs-carbohidratos\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Prote\u00edna vs Carbohidratos\" \/>\n<meta property=\"og:description\" content=\"Las prote\u00ednas y los carbohidratos tienen una gran influencia en la alimentaci\u00f3n, y en la pr\u00e1ctica deportiva el impacto es a\u00fan mayor.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/onvirtualgym.com\/es\/nutricion\/proteina-vs-carbohidratos\/\" \/>\n<meta property=\"og:site_name\" content=\"OnVirtualGym\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/onvirtualgym\/\" \/>\n<meta property=\"article:published_time\" content=\"2023-02-14T11:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-18T16:52:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/onvirtualgym.com\/wp-content\/uploads\/2023\/02\/AnyConv.com__desktop_34_50.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"530\" \/>\n\t<meta property=\"og:image:height\" content=\"299\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"OnVirtualGym OVG\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"Prote\u00edna vs Carbohidratos\" \/>\n<meta name=\"twitter:description\" content=\"Las prote\u00ednas y los carbohidratos tienen una gran influencia en la alimentaci\u00f3n, y en la pr\u00e1ctica deportiva el impacto es a\u00fan mayor.\" \/>\n<meta name=\"twitter:creator\" content=\"@onvirtualgym\" \/>\n<meta name=\"twitter:site\" content=\"@onvirtualgym\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"OnVirtualGym OVG\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"17 minutos\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/onvirtualgym.com\\\/es\\\/nutricion\\\/proteina-vs-carbohidratos\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/onvirtualgym.com\\\/es\\\/nutricion\\\/proteina-vs-carbohidratos\\\/\"},\"author\":{\"name\":\"OnVirtualGym OVG\",\"@id\":\"https:\\\/\\\/onvirtualgym.com\\\/es\\\/#\\\/schema\\\/person\\\/bc5e7fe4f6a8d232b912be27421df6a3\"},\"headline\":\"Prote\u00edna vs Carbohidratos\",\"datePublished\":\"2023-02-14T11:00:00+00:00\",\"dateModified\":\"2025-09-18T16:52:25+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/onvirtualgym.com\\\/es\\\/nutricion\\\/proteina-vs-carbohidratos\\\/\"},\"wordCount\":3339,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/onvirtualgym.com\\\/es\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/onvirtualgym.com\\\/es\\\/nutricion\\\/proteina-vs-carbohidratos\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/onvirtualgym.com\\\/wp-content\\\/uploads\\\/2023\\\/02\\\/AnyConv.com__desktop_34_50.webp\",\"keywords\":[\"carbohidratos\",\"prote\u00edna\"],\"articleSection\":[\"Nutrici\u00f3n\"],\"inLanguage\":\"es\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/onvirtualgym.com\\\/es\\\/nutricion\\\/proteina-vs-carbohidratos\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/onvirtualgym.com\\\/es\\\/nutricion\\\/proteina-vs-carbohidratos\\\/\",\"url\":\"https:\\\/\\\/onvirtualgym.com\\\/es\\\/nutricion\\\/proteina-vs-carbohidratos\\\/\",\"name\":\"Prote\u00edna vs Carbohidratos - 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