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Carbohydrate window: what, where, when
Bashny.Net
Carbohydrate window fitness referred to a certain time — usually within 30-40 minutes after training, in which the body is extremely intense 3-4 times faster than usual — absorbs nutrients, primarily proteins and carbohydrates. This "window" is recommended not to ignore and use to replenish energy expended during intense exercise. Most importantly — especially for losing weight is that consumed after a workout, the calories go straight to restore strength and energy, not stored as fat.
What's going on?During exercise our body uses fuel — usually the glycogen stores in the liver and muscles. Approximately 45 minutes after beginning exercise these reserves runs out and the body with the help of several hormones, such as cortisol, glucagon and adrenaline, begins to break down proteins to amino acids that build muscle I mean literally destroy muscle fibers.
In order to prevent this from happening — so as not to lose what they so painstakingly gained in training and need to close carbohydrate window. Namely, to give the body a signal to switch to the quiet mode restore energy levels. For this body to nourish the carbohydrates that stimulate the secretion of the hormone insulin, raise the level of glucose in the blood, and normalize metabolism. They also serve as raw material for recovery of glycogen stores.
The closing of the carbohydrate window, of course, makes up for energy loss after a workout completely — this body requires is usually a few days. However, the intake of fast-digesting carbohydrates can significantly reduce the time to full recovery.
What happens if you do not close carbohydrate window? In addition to the destruction of the muscles, it will prolong the action of stress hormones that continue to work for quite a long time after class. That is, the body will continue to save, accumulate and retain all that is possible. And therefore are reluctant to expend the same fats.
In that time, as the timely intake of carbohydrates is compensated by the action of adrenaline and cortisol — insulin excreted by the organism from the state of post-workout stress, and the body even after workout and continues to burn all the excess.
How to close carbohydrate window?Slow carbs, which are traditionally considered to be more useful, contain a lot of fiber that slows the digestive process. And after a workout, it is better to take something absorbed fast — eat a banana. In order to stop the process katabolizma in which there is muscle breakdown, it is desirable to "refuel" with carbohydrates within 15-20 minutes after the end of the lessons.
If your goal is muscle building, then you should close not only carbohydrate but also protein window, then after some time to eat and quickly digested proteins. Some even before that — immediately after workout — take amino acids and then eat. But this is not a universal prescription all depends on the individual diet, training intensity, lifestyle, etc.
Note that if you close carbohydrate-protein window it is important to observe a certain proportion — a ratio of about 50: 40. If you consume too much protein, it can disrupt metabolism. And the shortage of carbohydrates protein just not metabolized by the muscle and will not their growth, as a compensation of missing energy.
What is and what is not?
To close carbohydrate window enough of 50-100 g of carbs — excess insulin may interfere with the absorption of glycogen from the liver. Of carbohydrate products are ideal those that have a high glycemic index — which at any other time is not recommended, such as jams, brown sugar, condensed milk, honey, fruits (banana, kiwi, Apple, watermelon), dried fruits (dates, raisins), etc.
Most quickly digestible liquid food, for example:
— A mixture of milk with honey;
— Cocoa milk with sugar;
— A cocktail of milk, dry milk and banana.
Although you can just eat some dried fruit with nuts. A few minutes later comes the closing time of the protein of the window. For this best suited products, such as cottage cheese, tuna or chicken breast. But you can drink and protein shake.
IMPORTANT! Fatty foods after a workout is better not to eat because fats hamper the absorption of protein and carbohydrates. Within two hours after a workout it is better to avoid everything that contains caffeine. He hinders the work of insulin and therefore prevents glycogen synthesis.
Efficient training! published
P. S. And remember, only by changing their consumption — together we change the world! ©
Source: fitfixed.com
What's going on?During exercise our body uses fuel — usually the glycogen stores in the liver and muscles. Approximately 45 minutes after beginning exercise these reserves runs out and the body with the help of several hormones, such as cortisol, glucagon and adrenaline, begins to break down proteins to amino acids that build muscle I mean literally destroy muscle fibers.
In order to prevent this from happening — so as not to lose what they so painstakingly gained in training and need to close carbohydrate window. Namely, to give the body a signal to switch to the quiet mode restore energy levels. For this body to nourish the carbohydrates that stimulate the secretion of the hormone insulin, raise the level of glucose in the blood, and normalize metabolism. They also serve as raw material for recovery of glycogen stores.
The closing of the carbohydrate window, of course, makes up for energy loss after a workout completely — this body requires is usually a few days. However, the intake of fast-digesting carbohydrates can significantly reduce the time to full recovery.
What happens if you do not close carbohydrate window? In addition to the destruction of the muscles, it will prolong the action of stress hormones that continue to work for quite a long time after class. That is, the body will continue to save, accumulate and retain all that is possible. And therefore are reluctant to expend the same fats.
In that time, as the timely intake of carbohydrates is compensated by the action of adrenaline and cortisol — insulin excreted by the organism from the state of post-workout stress, and the body even after workout and continues to burn all the excess.
How to close carbohydrate window?Slow carbs, which are traditionally considered to be more useful, contain a lot of fiber that slows the digestive process. And after a workout, it is better to take something absorbed fast — eat a banana. In order to stop the process katabolizma in which there is muscle breakdown, it is desirable to "refuel" with carbohydrates within 15-20 minutes after the end of the lessons.
If your goal is muscle building, then you should close not only carbohydrate but also protein window, then after some time to eat and quickly digested proteins. Some even before that — immediately after workout — take amino acids and then eat. But this is not a universal prescription all depends on the individual diet, training intensity, lifestyle, etc.
Note that if you close carbohydrate-protein window it is important to observe a certain proportion — a ratio of about 50: 40. If you consume too much protein, it can disrupt metabolism. And the shortage of carbohydrates protein just not metabolized by the muscle and will not their growth, as a compensation of missing energy.
What is and what is not?
To close carbohydrate window enough of 50-100 g of carbs — excess insulin may interfere with the absorption of glycogen from the liver. Of carbohydrate products are ideal those that have a high glycemic index — which at any other time is not recommended, such as jams, brown sugar, condensed milk, honey, fruits (banana, kiwi, Apple, watermelon), dried fruits (dates, raisins), etc.
Most quickly digestible liquid food, for example:
— A mixture of milk with honey;
— Cocoa milk with sugar;
— A cocktail of milk, dry milk and banana.
Although you can just eat some dried fruit with nuts. A few minutes later comes the closing time of the protein of the window. For this best suited products, such as cottage cheese, tuna or chicken breast. But you can drink and protein shake.
IMPORTANT! Fatty foods after a workout is better not to eat because fats hamper the absorption of protein and carbohydrates. Within two hours after a workout it is better to avoid everything that contains caffeine. He hinders the work of insulin and therefore prevents glycogen synthesis.
Efficient training! published
P. S. And remember, only by changing their consumption — together we change the world! ©
Source: fitfixed.com
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