{"id":1008,"date":"2026-04-13T14:26:08","date_gmt":"2026-04-13T12:26:08","guid":{"rendered":"https:\/\/baddazz.com\/deportes-hibridos\/herramienta-de-carga-de-carbohidratos-para-carreras-hibridas-planifica-tu-combustible-para-la-semana-de-competicion\/"},"modified":"2026-06-26T12:42:03","modified_gmt":"2026-06-26T10:42:03","slug":"herramienta-carga-carbohidratos-para-carreras-hibridas","status":"publish","type":"post","link":"https:\/\/baddazz.com\/es\/nutricion\/herramienta-carga-carbohidratos-para-carreras-hibridas\/","title":{"rendered":"Herramienta de carga de carbohidratos para carreras h\u00edbridas"},"content":{"rendered":"    <div id=\"baddazz-carb-loading-tool\"><\/div>\n\n    <style>\n        #baddazz-carb-loading-tool .bz-wrap{\n            --bz-navy:#3E5062;\n            --bz-black:#000000;\n            --bz-white:#FFFFFF;\n            --bz-bg:#F7F9FB;\n            --bz-border:rgba(0,0,0,0.14);\n            --bz-text-muted:#5E6770;\n            --bz-inactive:#E6E8EB;\n      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    }\n\n            #baddazz-carb-loading-tool .bz-head,\n            #baddazz-carb-loading-tool .bz-builder,\n            #baddazz-carb-loading-tool .bz-result{\n                padding: 16px;\n            }\n        }\n    <\/style>\n\n    <script>\n    (function(){\n        const root = document.getElementById('baddazz-carb-loading-tool');\n        if (!root) return;\n\n        const bodyweightOptions = [];\n        for (let kg = 45; kg <= 120; kg += 5) {\n            bodyweightOptions.push(kg);\n        }\n\n        const plans = {\n            \"day-5-4\": {\n                label: \"Day -5 to Day -4\",\n                beginner: {\n                    carbs: [5.0, 5.5],\n                    protein: [1.8, 2.0],\n                    fluid: [35, 35],\n                    sodium: \"2\u20133 g\/day\",\n                    meals: \"Normal to controlled\",\n                    note: \"You are not loading yet. Keep things stable and treat these like moderate training days.\"\n                },\n                advanced: {\n                    carbs: [5.5, 6.0],\n                    protein: [2.0, 2.2],\n                    fluid: [35, 35],\n                    sodium: \"2\u20133 g\/day\",\n                    meals: \"Normal to controlled\",\n                    note: \"Stay steady. The goal is to set up the loading phase, not to front-load it.\"\n                },\n                food: [\n                    \"Keep carbs at a moderate hybrid-athlete level\",\n                    \"Maintain protein\",\n                    \"Keep fats moderate\",\n                    \"Do not increase carbohydrates aggressively yet\"\n                ]\n            },\n            \"day-3\": {\n                label: \"Day -3\",\n                beginner: {\n                    carbs: [5.5, 6.0],\n                    protein: [1.8, 2.0],\n                    fluid: [35, 40],\n                    sodium: \"2\u20133 g\/day\",\n                    meals: \"Start loading\",\n                    note: \"Move slightly above your normal intake. Add carbs to each meal without making portions feel heavy.\"\n                },\n                advanced: {\n                    carbs: [6.0, 6.5],\n                    protein: [2.0, 2.2],\n                    fluid: [35, 40],\n                    sodium: \"2\u20133 g\/day\",\n                    meals: \"Start loading\",\n                    note: \"A controlled increase works better than a large jump. Build, don\u2019t force.\"\n                },\n                food: [\n                    \"Add carbs to each main meal\",\n                    \"Keep protein stable\",\n                    \"Keep fiber moderate\",\n                    \"Use rice, oats, potatoes, pasta, bread, fruit\"\n                ]\n            },\n            \"day-2\": {\n                label: \"Day -2\",\n                beginner: {\n                    carbs: [6.0, 6.5],\n                    protein: [1.8, 2.0],\n                    fluid: [40, 45],\n                    sodium: \"2.5\u20133 g\/day\",\n                    meals: \"Peak loading\",\n                    note: \"This is your main loading day. Meals should be carb-dominant, but still balanced and easy to digest.\"\n                },\n                advanced: {\n                    carbs: [6.5, 7.0],\n                    protein: [2.0, 2.2],\n                    fluid: [40, 45],\n                    sodium: \"3\u20133.5 g\/day\",\n                    meals: \"Peak loading\",\n                    note: \"This is the highest day for most hybrid athletes. Spread intake over 3 meals and 1\u20132 snacks.\"\n                },\n                food: [\n                    \"Prioritize white rice, simple pasta, potatoes, white or sourdough bread\",\n                    \"Keep fats consistent\",\n                    \"Keep fiber moderate to low\",\n                    \"Avoid huge single meals\"\n                ]\n            },\n            \"day-1\": {\n                label: \"Day -1\",\n                beginner: {\n                    carbs: [5.0, 5.5],\n                    protein: [1.8, 2.0],\n                    fluid: [35, 40],\n                    sodium: \"2.5\u20133 g\/day\",\n                    meals: \"Stay sharp\",\n                    note: \"Do not push intake higher just because race day is close. Protect what you built.\"\n                },\n                advanced: {\n                    carbs: [5.5, 6.0],\n                    protein: [2.0, 2.2],\n                    fluid: [35, 40],\n                    sodium: \"2.5\u20133.5 g\/day\",\n                    meals: \"Stay sharp\",\n                    note: \"Stay close to the previous day, but keep meals lighter and digestion easy.\"\n                },\n                food: [\n                    \"Choose white rice, potatoes, toast, simple pasta, banana\",\n                    \"Keep fiber low\",\n                    \"Avoid large, heavy or high-fat meals\",\n                    \"Think easy digestion, not more food\"\n                ]\n            },\n            \"race-morning\": {\n                label: \"Race Morning\",\n                beginner: {\n                    carbs: [1.0, 1.5],\n                    protein: [0.0, 0.0],\n                    fluid: [0, 0],\n                    sodium: \"500\u2013700 mg 2\u20133 hours before\",\n                    meals: \"Predictability\",\n                    note: \"Carb loading is done. Race morning is about simple fuel, stable digestion and hydration.\"\n                },\n                advanced: {\n                    carbs: [1.5, 2.0],\n                    protein: [0.0, 0.0],\n                    fluid: [0, 0],\n                    sodium: \"500\u2013700 mg 2\u20133 hours before\",\n                    meals: \"Predictability\",\n                    note: \"Use a familiar meal 2\u20133 hours before the start. Keep everything routine and controlled.\"\n                },\n                food: [\n                    \"White toast + honey or jam + banana\",\n                    \"White rice with a small amount of protein if tolerated\",\n                    \"Simple pasta with a light sauce\",\n                    \"Optional 30\u201360 min pre-race: banana, sports drink or gel if tested\"\n                ]\n            }\n        };\n\n        root.innerHTML = `\n            <div class=\"bz-wrap\">\n                <div class=\"bz-shell\">\n                    <div class=\"bz-head\">\n                        <h2>Plan your carb loading for race week<\/h2>\n                        <p>Choose your countdown, bodyweight and experience level to get a practical fueling target for hybrid race week.<\/p>\n                    <\/div>\n\n                    <div class=\"bz-builder\">\n                        <div class=\"bz-option-grid\">\n                            <div class=\"bz-field\">\n                                <label class=\"bz-label\" for=\"bz-countdown\">Countdown to race<\/label>\n                                <select id=\"bz-countdown\">\n                                    <option value=\"\">Select<\/option>\n                                    <option value=\"day-5-4\">Day -5 to Day -4<\/option>\n                                    <option value=\"day-3\">Day -3<\/option>\n                                    <option value=\"day-2\">Day -2<\/option>\n                                    <option value=\"day-1\">Day -1<\/option>\n                                    <option value=\"race-morning\">Race Morning<\/option>\n                                <\/select>\n                            <\/div>\n\n                            <div class=\"bz-field\">\n                                <label class=\"bz-label\" for=\"bz-bodyweight\">Bodyweight<\/label>\n                                <select id=\"bz-bodyweight\">\n                                    <option value=\"\">Select<\/option>\n                                    ${bodyweightOptions.map(kg => `<option value=\"${kg}\">${kg} kg<\/option>`).join('')}\n                                <\/select>\n                            <\/div>\n\n                            <div class=\"bz-field\">\n                                <label class=\"bz-label\" for=\"bz-level\">Level<\/label>\n                                <select id=\"bz-level\">\n                                    <option value=\"\">Select<\/option>\n                                    <option value=\"beginner\">Beginner<\/option>\n                                    <option value=\"advanced\">Advanced<\/option>\n                                <\/select>\n                            <\/div>\n                        <\/div>\n                    <\/div>\n\n                    <div class=\"bz-result\" id=\"bz-output\">\n                        <div class=\"bz-empty\">Choose your countdown, bodyweight and level to see your recommendation.<\/div>\n                    <\/div>\n                <\/div>\n            <\/div>\n        `;\n\n        const countdownSelect = root.querySelector('#bz-countdown');\n        const bodyweightSelect = root.querySelector('#bz-bodyweight');\n        const levelSelect = root.querySelector('#bz-level');\n        const output = root.querySelector('#bz-output');\n\n        function formatRange(min, max, unit, decimals = 0) {\n            const f = (n) => Number(n).toFixed(decimals).replace(\/\\.0$\/, '');\n            return `${f(min)}\u2013${f(max)} ${unit}`;\n        }\n\n        function renderEmpty() {\n            output.innerHTML = '<div class=\"bz-empty\">Choose your countdown, bodyweight and level to see your recommendation.<\/div>';\n        }\n\n        function renderResult() {\n            const dayKey = countdownSelect.value;\n            const kg = parseFloat(bodyweightSelect.value);\n            const level = levelSelect.value;\n\n            if (!dayKey || !kg || !level || !plans[dayKey] || !plans[dayKey][level]) {\n                renderEmpty();\n                return;\n            }\n\n            const plan = plans[dayKey];\n            const profile = plan[level];\n\n            const carbMin = plan[dayKey] ? 0 : profile.carbs[0] * kg;\n            const carbMax = plan[dayKey] ? 0 : profile.carbs[1] * kg;\n\n            const proteinMin = profile.protein[0] * kg;\n            const proteinMax = profile.protein[1] * kg;\n\n            const fluidMin = profile.fluid[0] > 0 ? Math.round(profile.fluid[0] * kg) : 0;\n            const fluidMax = profile.fluid[1] > 0 ? Math.round(profile.fluid[1] * kg) : 0;\n\n            const isRaceMorning = dayKey === 'race-morning';\n\n            output.innerHTML = `\n                <div class=\"bz-badges\">\n                    <span class=\"bz-badge\">${plan.label}<\/span>\n                    <span class=\"bz-badge\">${kg} kg<\/span>\n                    <span class=\"bz-badge\">${level.charAt(0).toUpperCase() + level.slice(1)}<\/span>\n                    <span class=\"bz-badge\">${profile.meals}<\/span>\n                <\/div>\n\n                <div class=\"bz-grid\">\n                    <div class=\"bz-card\">\n                        <h3>Carbohydrates<\/h3>\n                        <div class=\"bz-meta\">${formatRange(profile.carbs[0], profile.carbs[1], 'g\/kg')}<\/div>\n                        <div class=\"bz-value\">${Math.round(profile.carbs[0] * kg)}\u2013${Math.round(profile.carbs[1] * kg)} g<\/div>\n                        <ul>\n                            <li>Main performance focus for this stage<\/li>\n                            <li>${isRaceMorning ? 'Target for the pre-race meal 2\u20133 hours before the start' : 'Spread across the day instead of forcing large meals'}<\/li>\n                        <\/ul>\n                    <\/div>\n\n                    <div class=\"bz-card\">\n                        <h3>Protein<\/h3>\n                        <div class=\"bz-meta\">${isRaceMorning ? 'Optional' : formatRange(profile.protein[0], profile.protein[1], 'g\/kg', 1)}<\/div>\n                        <div class=\"bz-value\">${isRaceMorning ? 'Optional' : `${Math.round(proteinMin)}\u2013${Math.round(proteinMax)} g`}<\/div>\n                        <ul>\n                            <li>${isRaceMorning ? 'Carbohydrates are the priority on race morning' : 'Keep protein stable rather than increasing it'}<\/li>\n                            <li>${isRaceMorning ? 'Only include protein if it is part of your normal routine' : 'Do not let protein crowd out carbs'}<\/li>\n                        <\/ul>\n                    <\/div>\n\n                    <div class=\"bz-card\">\n                        <h3>Hydration<\/h3>\n                        <div class=\"bz-meta\">${isRaceMorning ? 'Race-morning hydration' : formatRange(profile.fluid[0], profile.fluid[1], 'ml\/kg')}<\/div>\n                        <div class=\"bz-value\">${isRaceMorning ? '400\u2013600 ml' : `${fluidMin}\u2013${fluidMax} ml`}<\/div>\n                        <ul>\n                            <li>${isRaceMorning ? 'Drink 2\u20133 hours before the start' : 'Supports glycogen storage and stable energy'}<\/li>\n                            <li>${isRaceMorning ? 'Optional 200\u2013300 ml sip 30\u201360 min before if needed' : 'Do not wait until race day to think about hydration'}<\/li>\n                        <\/ul>\n                    <\/div>\n\n                    <div class=\"bz-card\">\n                        <h3>Sodium<\/h3>\n                        <div class=\"bz-meta\">Practical target<\/div>\n                        <div class=\"bz-value\">${profile.sodium}<\/div>\n                        <ul>\n                            <li>${isRaceMorning ? 'Use an electrolyte tab or sports drink if that is your normal approach' : 'Higher-carb days usually need slightly more sodium support'}<\/li>\n                            <li>${isRaceMorning ? 'Start hydrated, not overfilled' : 'Water and sodium matter for glycogen storage, not carbs alone'}<\/li>\n                        <\/ul>\n                    <\/div>\n\n                    <div class=\"bz-card bz-card--full\">\n                        <h3>Food focus<\/h3>\n                        <div class=\"bz-meta\">${profile.note}<\/div>\n                        <ul>\n                            ${plan.food.map(item => `<li>${item}<\/li>`).join('')}\n                        <\/ul>\n                    <\/div>\n                <\/div>\n            `;\n        }\n\n        countdownSelect.addEventListener('change', renderResult);\n        bodyweightSelect.addEventListener('change', renderResult);\n        levelSelect.addEventListener('change', renderResult);\n    })();\n    <\/script>\n    \n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00bfCu\u00e1nto deber\u00edas comer realmente antes de una carrera h\u00edbrida? Esta herramienta de carga de carbohidratos te ofrece una estructura pr\u00e1ctica para la semana de competici\u00f3n basada en la cuenta atr\u00e1s, tu peso corporal y tu nivel, para que puedas alimentarte de forma inteligente, mantenerte ligera y llegar lista para rendir. <\/p>\n","protected":false},"author":1,"featured_media":1009,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false,"_ppma_block_editor_authors":""},"categories":[190],"tags":[],"ppma_author":[24],"class_list":["post-1008","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricion","et-has-post-format-content","et_post_format-et-post-format-standard"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Herramienta de carga de carbohidratos para 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