{"id":3342,"date":"2026-04-20T16:43:27","date_gmt":"2026-04-20T14:43:27","guid":{"rendered":"https:\/\/www.stay-trained.com\/?p=3342"},"modified":"2026-04-20T16:43:27","modified_gmt":"2026-04-20T14:43:27","slug":"maltodestrine-cosa-sono-e-come-usarle-negli-sport-di-resistenza","status":"publish","type":"post","link":"https:\/\/www.stay-trained.com\/it\/alimentazione\/maltodestrine-cosa-sono-e-come-usarle-negli-sport-di-resistenza\/","title":{"rendered":"Maltodestrine: cosa sono e come usarle negli sport\u00a0di\u00a0resistenza\u00a0"},"content":{"rendered":"<p><span data-contrast=\"none\">Nell\u2019endurance,\u00a0<\/span><a href=\"https:\/\/www.namedsport.com\/it\/prodotti\/energia-e-resistenza.html\"><span data-contrast=\"none\">energia\u00a0e resistenza<\/span><\/a><span data-contrast=\"none\">\u00a0sono\u00a0una questione di strategia, non\u00a0di improvvisazione. Le\u00a0<\/span><b><span data-contrast=\"none\">maltodestrine\u00a0<\/span><\/b><span data-contrast=\"none\">sono tra gli strumenti pi\u00f9 utilizzati da ciclisti, runner e triatleti per\u00a0<\/span><b><span data-contrast=\"none\">sostenere sforzi prolungati<\/span><\/b><span data-contrast=\"none\">,\u00a0<\/span><b><span data-contrast=\"none\">mantenere stabile la potenza<\/span><\/b><span data-contrast=\"none\">\u00a0e\u00a0<\/span><b><span data-contrast=\"none\">sostenere\u00a0il recupero<\/span><\/b><span data-contrast=\"none\">. In questa guida rispondiamo in modo chiaro alle domande pi\u00f9 frequenti:\u00a0cosa sono, a cosa servono e come\u00a0utilizzarle\u00a0prima, durante e dopo\u00a0gli\u00a0allenamenti\u00a0intensivi\u00a0e\u00a0le\u00a0gare.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"auto\">Cosa sono le maltodestrine?<\/span><\/b><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Partiamo dalle basi:\u00a0<\/span><b><span data-contrast=\"none\">le maltodestrine sono carboidrati complessi ottenuti dall\u2019idrolisi di amidi alimentari<\/span><\/b><span data-contrast=\"none\">\u00a0(pi\u00f9 spesso mais e riso). Sono formate da catene di glucosio di lunghezza variabile: pi\u00f9 corte dell\u2019amido, pi\u00f9 lunghe del glucosio. Questo profilo le rende rapide da utilizzare, ma con rilascio energetico pi\u00f9 progressivo rispetto agli zuccheri semplici. Hanno sapore neutro, ottima solubilit\u00e0 e una dolcezza molto contenuta, qualit\u00e0 preziose quando si devono assumere grandi quantit\u00e0 di carboidrati senza appesantire lo stomaco.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Un parametro chiave \u00e8\u00a0la\u00a0DE (<\/span><b><span data-contrast=\"none\">Destrosio Equivalenza<\/span><\/b><span data-contrast=\"none\">): pi\u00f9 \u00e8 bassa, pi\u00f9 le catene sono lunghe e l\u2019effetto energetico \u00e8 graduale; pi\u00f9 \u00e8 alta, pi\u00f9 l\u2019assorbimento \u00e8 rapido e la dolcezza aumenta. Dal punto di vista nutrizionale\u00a0le maltodestrine\u00a0forniscono circa\u00a04\u00a0kcal per grammo e presentano un\u00a0<\/span><b><span data-contrast=\"none\">indice glicemico medio-alto<\/span><\/b><span data-contrast=\"none\">, modulato proprio dalla\u00a0DE.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">In altre parole, le maltodestrine sono un\u00a0concetto funzionale all\u2019endurance,\u00a0pensate come carboidrati tecnici con sapore neutro e grande versatilit\u00e0 d\u2019uso in bevande,\u00a0<\/span><a href=\"https:\/\/www.stay-trained.com\/it\/alimentazione\/un-gel-per-ogni-esigenza\/\"><span data-contrast=\"none\">gel<\/span><\/a><span data-contrast=\"none\">\u00a0e polveri.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"auto\">Perch\u00e9\u00a0usare le maltodestrine negli\u00a0sport di resistenza<\/span><\/b><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Le Maltodestrine servono\u00a0a rifornire carboidrati \u201cesogeni\u201d mentre si consuma glicogeno, stabilizzando la glicemia e sostenendo il ritmo quando lo sforzo si prolunga. L\u2019obiettivo \u00e8 evitare il \u201cmuro\u201d, preservare la potenza aerobica e mantenere la lucidit\u00e0 mentale.\u00a0Nella pratica, permettono di:<\/span><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/p>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"5\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" data-aria-posinset=\"1\" data-aria-level=\"1\"><b><span data-contrast=\"none\">Mantenere intensit\u00e0 e potenza media<\/span><\/b><span data-contrast=\"none\">\u00a0oltre 60\u201390 minuti, riducendo la percezione della fatica.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"5\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" data-aria-posinset=\"2\" data-aria-level=\"1\"><b><span data-contrast=\"none\">Risparmiare glicogeno muscolare e ritardare l\u2019affaticamento<\/span><\/b><span data-contrast=\"none\">\u00a0nelle fasi finali.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"5\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" data-aria-posinset=\"3\" data-aria-level=\"1\"><b><span data-contrast=\"none\">Sostenere concentrazione e coordinazione<\/span><\/b><span data-contrast=\"none\">\u00a0nelle discipline tecniche.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"5\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" data-aria-posinset=\"4\" data-aria-level=\"1\"><b><span data-contrast=\"none\">Favorire il ripristino del glicogeno\u00a0dopo l\u2019allenamento<\/span><\/b><span data-contrast=\"none\">, soprattutto se abbinate a proteine.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span class=\"TextRun SCXW191403134 BCX8\" lang=\"IT-IT\" xml:lang=\"IT-IT\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW191403134 BCX8\">Le evidenze indicano che 30\u201390 g\/ora di carboidrati migliorano prestazione e tolleranza gastrointestinale rispetto all\u2019acqua o al placebo. Le miscele che combinano pi\u00f9 trasportatori intestinali (ad esempio maltodestrine\/glucosio + fruttosio) aumentano l\u2019ossidazione dei carboidrati e consentono di alzare l\u2019apporto orario senza saturare i meccanismi di assorbimento.<\/span><\/span><span class=\"EOP SCXW191403134 BCX8\" data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"auto\">Maltodestrine vs zuccheri semplici: meccanismi di assorbimento<\/span><\/b><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Capire\u00a0come funzionano le maltodestrine\u00a0aiuta a programmare meglio\u00a0la strategia per il sostegno energetico. Glucosio e maltodestrine utilizzano SGLT1, mentre il fruttosio usa GLUT5.\u00a0<\/span><b><span data-contrast=\"none\">Combinare fonti che sfruttano trasportatori diversi permette di aumentare l\u2019assorbimento totale<\/span><\/b><span data-contrast=\"none\">\u00a0per ora e, quindi, la disponibilit\u00e0 energetica.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/p>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"6\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" data-aria-posinset=\"1\" data-aria-level=\"1\"><b><span data-contrast=\"none\">Glucosio\/saccarosio<\/span><\/b><span data-contrast=\"none\">: energia rapida, ma elevata dolcezza e possibile saturazione di SGLT1 ad alti dosaggi.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"6\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" data-aria-posinset=\"2\" data-aria-level=\"1\"><b><span data-contrast=\"none\">Maltodestrine<\/span><\/b><span data-contrast=\"none\">: sapore neutro, ottima solubilit\u00e0 e minore dolcezza a parit\u00e0 di energia, ideali per bevande con pi\u00f9 carboidrati e buona tolleranza.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"6\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" data-aria-posinset=\"3\" data-aria-level=\"1\"><b><span data-contrast=\"none\">Fruttosio<\/span><\/b><span data-contrast=\"none\">: bypassa SGLT1 sfruttando GLUT5; in miscela con maltodestrine\/glucosio permette di superare i limiti del solo trasportatore del glucosio.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span data-contrast=\"none\">Per gare e allenamenti lunghi sono frequenti rapporti 2:1 o 1:0,8 tra fonti di glucosio (maltodestrine) e fruttosio, cos\u00ec da raggiungere 60\u201390 g\/ora (o oltre, nei soggetti altamente allenati)\u00a0aumentandone anche il\u00a0comfort gastrico.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-3374\" src=\"https:\/\/www.stay-trained.com\/wp-content\/uploads\/2026\/04\/Copertina_Blog_02-scaled.jpg\" alt=\"\" width=\"2560\" height=\"1669\" srcset=\"https:\/\/www.stay-trained.com\/wp-content\/uploads\/2026\/04\/Copertina_Blog_02-scaled.jpg 2560w, https:\/\/www.stay-trained.com\/wp-content\/uploads\/2026\/04\/Copertina_Blog_02-300x196.jpg 300w, https:\/\/www.stay-trained.com\/wp-content\/uploads\/2026\/04\/Copertina_Blog_02-1024x667.jpg 1024w, https:\/\/www.stay-trained.com\/wp-content\/uploads\/2026\/04\/Copertina_Blog_02-768x501.jpg 768w, https:\/\/www.stay-trained.com\/wp-content\/uploads\/2026\/04\/Copertina_Blog_02-1536x1001.jpg 1536w, https:\/\/www.stay-trained.com\/wp-content\/uploads\/2026\/04\/Copertina_Blog_02-2048x1335.jpg 2048w, https:\/\/www.stay-trained.com\/wp-content\/uploads\/2026\/04\/Copertina_Blog_02-644x420.jpg 644w, https:\/\/www.stay-trained.com\/wp-content\/uploads\/2026\/04\/Copertina_Blog_02-696x454.jpg 696w, https:\/\/www.stay-trained.com\/wp-content\/uploads\/2026\/04\/Copertina_Blog_02-1068x696.jpg 1068w, https:\/\/www.stay-trained.com\/wp-content\/uploads\/2026\/04\/Copertina_Blog_02-1920x1251.jpg 1920w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/p>\n<p><b><span data-contrast=\"auto\">Come usarle\u00a0le maltodestrine\u00a0negli sport di resistenza?<\/span><\/b><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">L\u2019utilizzo delle maltodestrine dipende\u00a0dalla\u00a0durata\u00a0dello sforzo,\u00a0dalla sua\u00a0intensit\u00e0,\u00a0dalla\u00a0temperatura,\u00a0dall\u2019altimetria e\u00a0dalla\u00a0tolleranza individuale.\u00a0Ecco\u00a0un esempio pratico di utilizzo.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-3379\" src=\"https:\/\/www.stay-trained.com\/wp-content\/uploads\/2026\/04\/Copertina_Blog_03-scaled.jpg\" alt=\"\" width=\"2560\" height=\"1669\" srcset=\"https:\/\/www.stay-trained.com\/wp-content\/uploads\/2026\/04\/Copertina_Blog_03-scaled.jpg 2560w, https:\/\/www.stay-trained.com\/wp-content\/uploads\/2026\/04\/Copertina_Blog_03-300x196.jpg 300w, https:\/\/www.stay-trained.com\/wp-content\/uploads\/2026\/04\/Copertina_Blog_03-1024x667.jpg 1024w, https:\/\/www.stay-trained.com\/wp-content\/uploads\/2026\/04\/Copertina_Blog_03-768x501.jpg 768w, https:\/\/www.stay-trained.com\/wp-content\/uploads\/2026\/04\/Copertina_Blog_03-1536x1001.jpg 1536w, https:\/\/www.stay-trained.com\/wp-content\/uploads\/2026\/04\/Copertina_Blog_03-2048x1335.jpg 2048w, https:\/\/www.stay-trained.com\/wp-content\/uploads\/2026\/04\/Copertina_Blog_03-644x420.jpg 644w, https:\/\/www.stay-trained.com\/wp-content\/uploads\/2026\/04\/Copertina_Blog_03-696x454.jpg 696w, https:\/\/www.stay-trained.com\/wp-content\/uploads\/2026\/04\/Copertina_Blog_03-1068x696.jpg 1068w, https:\/\/www.stay-trained.com\/wp-content\/uploads\/2026\/04\/Copertina_Blog_03-1920x1251.jpg 1920w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/p>\n<p><b><span data-contrast=\"auto\">Maltodestrine prima dell\u2019allenamento<\/span><\/b><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/p>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"14\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" data-aria-posinset=\"1\" data-aria-level=\"1\"><b><span data-contrast=\"none\">1\u20133 ore prima<\/span><\/b><span data-contrast=\"none\">: 1\u20134 g di carboidrati\/kg di peso corporeo da pasti digeribili. Se l\u2019appetito \u00e8 ridotto o serve praticit\u00e0, una quota in bevanda con maltodestrine semplifica l\u2019assunzione.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"14\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" data-aria-posinset=\"2\" data-aria-level=\"1\"><b><span data-contrast=\"none\">10\u201315 minuti prima<\/span><\/b><span data-contrast=\"none\">: 10\u201320 g di carboidrati liquidi per attivare l\u2019apporto energetico senza appesantire.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/li>\n<\/ul>\n<p><b><span data-contrast=\"auto\">Maltodestrine\u00a0durante l\u2019allenamento<\/span><\/b><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">L\u2019assunzione di maltodestrine durante l\u2019allenamento dipende dalla durata dell\u2019allenamento o della gara:<\/span><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/p>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"15\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" data-aria-posinset=\"1\" data-aria-level=\"1\"><b><span data-contrast=\"none\">60\u201390 minuti<\/span><\/b><span data-contrast=\"none\">: circa 30 g\/ora.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"15\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" data-aria-posinset=\"2\" data-aria-level=\"1\"><b><span data-contrast=\"none\">90\u2013150 minuti<\/span><\/b><span data-contrast=\"none\">: 45\u201360 g\/ora.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"15\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" data-aria-posinset=\"3\" data-aria-level=\"1\"><b><span data-contrast=\"none\">Oltre 150\u2013180 minuti<\/span><\/b><span data-contrast=\"none\">: 60\u201390 g\/ora con miscele multi-trasportatore (maltodestrine\/glucosio + fruttosio).<\/span><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span data-contrast=\"none\">La concentrazione tipica per la bevanda \u00e8 6\u20138% (6\u20138 g per 100 ml) per favorire\u00a0lo\u00a0svuotamento gastrico e\u00a0l\u2019<\/span><a href=\"https:\/\/www.stay-trained.com\/it\/alimentazione\/idratazione-nello-sport\/\"><span data-contrast=\"none\">idratazione<\/span><\/a><span data-contrast=\"none\">.\u00a0Inoltre, assunzioni frazionate ogni 15\u201320 minuti stabilizzano la glicemia e migliorano la tolleranza.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"auto\">Maltodestrine\u00a0dopo\u00a0l\u2019allenamento<\/span><\/b><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/p>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"16\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" data-aria-posinset=\"1\" data-aria-level=\"1\"><b><span data-contrast=\"none\">Prime 2 ore<\/span><\/b><span data-contrast=\"none\">: 1,0\u20131,2 g\/kg di carboidrati, frazionati ogni 30 minuti, per ricostituire il glicogeno.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"16\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" data-aria-posinset=\"2\" data-aria-level=\"1\"><b><span data-contrast=\"none\">Proteine<\/span><\/b><span data-contrast=\"none\">: 20\u201330 g di proteine di alta qualit\u00e0 con i carboidrati ottimizzano la sintesi proteica e il recupero.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-3384\" src=\"https:\/\/www.stay-trained.com\/wp-content\/uploads\/2026\/04\/Copertina_Blog_01-scaled.jpg\" alt=\"\" width=\"2560\" height=\"1669\" srcset=\"https:\/\/www.stay-trained.com\/wp-content\/uploads\/2026\/04\/Copertina_Blog_01-scaled.jpg 2560w, https:\/\/www.stay-trained.com\/wp-content\/uploads\/2026\/04\/Copertina_Blog_01-300x196.jpg 300w, https:\/\/www.stay-trained.com\/wp-content\/uploads\/2026\/04\/Copertina_Blog_01-1024x667.jpg 1024w, https:\/\/www.stay-trained.com\/wp-content\/uploads\/2026\/04\/Copertina_Blog_01-768x501.jpg 768w, https:\/\/www.stay-trained.com\/wp-content\/uploads\/2026\/04\/Copertina_Blog_01-1536x1001.jpg 1536w, https:\/\/www.stay-trained.com\/wp-content\/uploads\/2026\/04\/Copertina_Blog_01-2048x1335.jpg 2048w, https:\/\/www.stay-trained.com\/wp-content\/uploads\/2026\/04\/Copertina_Blog_01-644x420.jpg 644w, https:\/\/www.stay-trained.com\/wp-content\/uploads\/2026\/04\/Copertina_Blog_01-696x454.jpg 696w, https:\/\/www.stay-trained.com\/wp-content\/uploads\/2026\/04\/Copertina_Blog_01-1068x696.jpg 1068w, https:\/\/www.stay-trained.com\/wp-content\/uploads\/2026\/04\/Copertina_Blog_01-1920x1251.jpg 1920w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/p>\n<p><b><span data-contrast=\"auto\">I vantaggi delle maltodestrine durante l\u2019allenamento<\/span><\/b><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Tre caratteristiche spiegano perch\u00e9 le maltodestrine sono centrali nell\u2019endurance:\u00a0<\/span><b><span data-contrast=\"none\">solubilit\u00e0 elevata, gusto neutro e flessibilit\u00e0 di formulazione<\/span><\/b><span data-contrast=\"none\">. Questo consente di costruire bevande adattabili a intensit\u00e0 e clima, senza eccessi di dolcezza.\u00a0Grazie alle maltodestrine si avranno:<\/span><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/p>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"7\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" data-aria-posinset=\"1\" data-aria-level=\"1\"><b><span data-contrast=\"none\">Potenza media e ritmo pi\u00f9 stabili<\/span><\/b><span data-contrast=\"none\">\u00a0oltre l\u2019ora di sforzo.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"7\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" data-aria-posinset=\"2\" data-aria-level=\"1\"><b><span data-contrast=\"none\">Minori cali nelle fasi finali<\/span><\/b><span data-contrast=\"none\">\u00a0grazie al risparmio di glicogeno muscolare.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"7\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" data-aria-posinset=\"3\" data-aria-level=\"1\"><b><span data-contrast=\"none\">Migliore tolleranza gastrica<\/span><\/b><span data-contrast=\"none\">\u00a0con bevande isotoniche e adeguato apporto di sodio.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"7\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" data-aria-posinset=\"4\" data-aria-level=\"1\"><b><span data-contrast=\"none\">Ripristino del glicogeno pi\u00f9 rapido<\/span><\/b><span data-contrast=\"none\">\u00a0nel post, utile in programmazioni con sessioni ravvicinate.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/li>\n<\/ul>\n<p><b><span data-contrast=\"auto\">Sicurezza, tolleranza e personalizzazione<\/span><\/b><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Le maltodestrine\u00a0<\/span><b><span data-contrast=\"none\">sono generalmente sicure per individui sani<\/span><\/b><span data-contrast=\"none\">, ma la tolleranza \u00e8 personale. Gli effetti indesiderati pi\u00f9 comuni (gonfiore, crampi, nausea) compaiono quando la concentrazione \u00e8 troppo elevata o il dosaggio supera le proprie capacit\u00e0 di assorbimento. La soluzione \u00e8 la progressione: testare, adattare, scalare.\u00a0Attenzione a\u00a0<\/span><b><span data-contrast=\"none\">condizioni specifiche<\/span><\/b><span data-contrast=\"none\">, come:<\/span><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/p>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"12\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" data-aria-posinset=\"1\" data-aria-level=\"1\"><b><span data-contrast=\"none\">Diabete o alterazioni della glicemia<\/span><\/b><span data-contrast=\"none\">: confrontarsi con medico o nutrizionista per definire dosi e tempistiche.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"12\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" data-aria-posinset=\"2\" data-aria-level=\"1\"><b><span data-contrast=\"none\">Allergie o intolleranze<\/span><\/b><span data-contrast=\"none\">\u00a0a specifiche fonti di amido: preferire prodotti da mais o riso se si evitano derivati del frumento.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"12\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" data-aria-posinset=\"3\" data-aria-level=\"1\"><b><span data-contrast=\"none\">Fasi di definizione o diete ipocaloriche<\/span><\/b><span data-contrast=\"none\">: utilizzare le maltodestrine nei lavori chiave, quando il supporto energetico \u00e8 prioritario.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"12\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" data-aria-posinset=\"4\" data-aria-level=\"1\"><b><span data-contrast=\"none\">Celiachia<\/span><\/b><span data-contrast=\"none\">: controllare l\u2019assenza di glutine in etichetta e scegliere prodotti con informazioni chiare su DE e purezza.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span data-contrast=\"none\">\u00c8 importante testare\u00a0in allenamento il piano nutrizionale di gara; modulare concentrazione, fluidi ed\u00a0<\/span><a href=\"https:\/\/www.namedsport.com\/it\/prodotti\/sali-minerali.html\"><span data-contrast=\"none\">elettroliti<\/span><\/a><span data-contrast=\"none\">\u00a0in base a clima e sudorazione; frazionare le assunzioni; puntare a bevande isotoniche quando si alzano i grammi\/ora; combinare maltodestrine e fruttosio per aumentare l\u2019assorbimento totale senza sovraccaricare lo stomaco.<\/span><span data-ccp-props=\"{&quot;335559739&quot;:150}\">\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nell\u2019endurance,\u00a0energia\u00a0e resistenza\u00a0sono\u00a0una questione di strategia, non\u00a0di improvvisazione. Le\u00a0maltodestrine\u00a0sono tra gli strumenti pi\u00f9 utilizzati da ciclisti, runner e triatleti per\u00a0sostenere sforzi prolungati,\u00a0mantenere stabile la potenza\u00a0e\u00a0sostenere\u00a0il recupero. In questa guida rispondiamo in modo chiaro alle domande pi\u00f9 frequenti:\u00a0cosa sono, a cosa servono e come\u00a0utilizzarle\u00a0prima, durante e dopo\u00a0gli\u00a0allenamenti\u00a0intensivi\u00a0e\u00a0le\u00a0gare.\u00a0 Cosa sono le maltodestrine?\u00a0 Partiamo dalle basi:\u00a0le maltodestrine sono carboidrati [&hellip;]<\/p>\n","protected":false},"author":9,"featured_media":3370,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10,16,14],"tags":[63,210,209,92,208,121],"_links":{"self":[{"href":"https:\/\/www.stay-trained.com\/it\/wp-json\/wp\/v2\/posts\/3342"}],"collection":[{"href":"https:\/\/www.stay-trained.com\/it\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.stay-trained.com\/it\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.stay-trained.com\/it\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/www.stay-trained.com\/it\/wp-json\/wp\/v2\/comments?post=3342"}],"version-history":[{"count":2,"href":"https:\/\/www.stay-trained.com\/it\/wp-json\/wp\/v2\/posts\/3342\/revisions"}],"predecessor-version":[{"id":3388,"href":"https:\/\/www.stay-trained.com\/it\/wp-json\/wp\/v2\/posts\/3342\/revisions\/3388"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.stay-trained.com\/it\/wp-json\/wp\/v2\/media\/3370"}],"wp:attachment":[{"href":"https:\/\/www.stay-trained.com\/it\/wp-json\/wp\/v2\/media?parent=3342"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.stay-trained.com\/it\/wp-json\/wp\/v2\/categories?post=3342"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.stay-trained.com\/it\/wp-json\/wp\/v2\/tags?post=3342"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}