Carbohydrate window after training: losing weight correctly. What is the carbohydrate window and why close it After training, you need to close the window

The theory of nutrition and training is constantly evolving, so modern athletes, especially CrossFitters, have a huge advantage over those who did this 15-20 years ago. They have at their disposal serious research results from nutritionists and an understanding of exactly how our body works. In particular, understanding what the carbohydrate window is and how to close it correctly will help athletes speed up muscle gain or, conversely, lose extra pounds.

The carbohydrate window is a certain period after exercise, during which proteins and carbohydrates, as well as other nutrients, are best absorbed and absorbed. Therefore, it is more correct to say that the window is protein-carbohydrate.

Principles of emergence

Before closing the carbohydrate window, you need to understand a little biochemistry and proper nutrition. It is necessary to understand how the carbohydrate window occurs and why it should be closed.

Muscle tissue consists not only of protein matter, but also of special energy reserves - glycogen. - these are glucose molecules connected in one chain.

By storing glycogen, the body fights elevated blood sugar levels while maintaining energy reserves that can help an athlete achieve their athletic performance. Glycogen is stored in a special glycogen depot, which is as close as possible to muscle tissue, which allows it to be quickly and easily broken down if necessary, without sending it to the liver for a full cycle. During serious exercise (especially during cardio), our body gradually depletes its energy reserves ( - Wikipedia).

At the beginning of the training

Under the influence of the large amount of oxygen that is present at the beginning of a training set, the body can easily deliver all the necessary glucose to the muscles directly from the central bloodstream. Therefore, the first repetitions are effective for improving muscle strength, but are extremely ineffective for developing endurance or muscle energy capacity.

In progress

Subsequently, there is less oxygen in the blood. It is not enough to meet the body's energy needs. Then the speed of blood flow increases. This is called the first stage of pumping. At the same time, the amount of free glucose in the blood, which circulates from the liver into the main bloodstream, is significantly reduced - it simply burns out under the influence of the training load.

Second wind

When the first stages of pumping occur, blood with an abundance of oxygen begins to linger in the muscles in order to increase overall energy efficiency. The body does not need full circulation during this period, but maintaining additional oxygen in muscle tissue contributes to better resistance to stress.

When the glucose in the blood begins to run low, the body, under the influence of a lack of oxygen, begins to break down glycogen directly in the glycogen depot. With overall blood saturation, this causes glycogen reserves to sharply increase the local blood sugar level and give the athlete a so-called “second wind”.

The more oxygen in the blood, the more efficiently glycogen is broken down and the less efficiently triglyceride (the basis of the athlete’s fat layer) is broken down.

When supplies run out

Having used up the main glycogen reserves (surface depot), the body, with a lack of oxygen, begins to burn the fat layer. When all easily broken down reserves are depleted, the body stops resisting, causing failure or cramps in muscle tissue. Thus, it is impossible to perform more work than there is energy in the body.

For those who like to work hard or use long training sessions, we remind you that even athletes involved in marathon running use pit stops every 5-10 km. They are loaded with fast sugar to restore its level in the blood. Cases of marathon runners not closing their own carbohydrate window are notorious. Such athletes simply did not reach the finish line, falling in exhaustion 1-2 km before it.

So, having considered the full training cycle of exercises, we come to the conclusion: It is not even the muscle tissue that receives the greatest load, but the tissue that regulates energy processes. We said earlier that any metabolism that is out of order tends to balance. For this reason, the body rapidly begins to demand the closure of the carbohydrate window ( - NCBI - National Center for Biotechnology Information).

A closed carbohydrate window in time provides the shortest path to restoring all glycogen reserves and increasing endurance.

It is precisely because of the training of energy structures that outwardly crossfitters look much more harmonious than weightlifters and kettlebell lifters. The fact of training energy structures allows them to better control their own weight, adjusting it depending on sports needs.

How to close the carbohydrate window after a workout

There are two opposing theories on this matter. When asked how to close the carbohydrate window, representatives of the first camp answer - fast carbohydrates. They instantly replenish losses in blood sugar and, most importantly, do not interfere with the formation of the protein window.

Representatives of the second theory answer that it is better to close the carbohydrate window after running or a serious intense workout with a large amount of complex carbohydrates combined with fast proteins. In this case, you get a more even flow of energy, taking into account the costs, and will not need to additionally close the protein window 40 minutes after the end of the workout.

Which products to close the window are indicated in the table divided by category:

Product	Carbohydrate type
Sugar
Maltodextrin	The simplest carbohydrates with a high glycemic index.
Pure glucose	The simplest carbohydrates with a high glycemic index.
Fructose pure	The simplest carbohydrates with a high glycemic index.
Glucose in Co2	The simplest carbohydrates with a high glycemic index.
chocolate	The simplest carbohydrates with a high glycemic index.
Fruits	The simplest carbohydrates with a high glycemic index.
Berries	The simplest carbohydrates with a high glycemic index.
High Corn Syrup Gainer	The simplest carbohydrates with a high glycemic index.
Cereals
Starchy foods	Complex carbohydrates – supply an even amount of glucose to the body.
Banana	Complex carbohydrates – supply an even amount of glucose to the body.
Complex gainer	Complex carbohydrates – supply an even amount of glucose to the body.
Classic gainer	Complex carbohydrates – supply an even amount of glucose to the body.
Strawberry	Complex carbohydrates – supply an even amount of glucose to the body.
Protein shake, double dose	For those who welcome a low-carb diet. A large number of proteins simultaneously closes the amino acid and carbohydrate window during long-term breakdown.

Window and drying

What to do if an athlete who trains in an athletic gym aims to dry out as much as possible. Usually his diet is based on the complete absence of carbohydrates or carbohydrate alternation, so closing the window with a hundred grams of carbohydrates is impossible for him. In this case, a high amount of easily soluble protein will help close the carbohydrate window., which, with a severe calorie deficit, will be broken down not only into amino acids, but also into energy, thereby covering the body’s basic need for carbohydrates and sugar.

This is why many cutting athletes during a carbohydrate-free diet increase the amount of protein in proportion to the absence of carbohydrates. In particular, if an athlete’s body needs 2 g of protein per kg of body during mass gain, then during carbohydrate-free cutting this figure increases by one and a half to two times.

What happens if you don't close the carbohydrate window?

When considering issues of metabolism, we have already said more than once that the body has two main ways to resist stress:

Increase the energy efficiency of your own structures. This requires a large amount of external building materials, which the body takes from food during rest.
Optimize your own energy structures.

The body starts optimization processes

So, when the body does not receive external glycogen, these same optimization processes are launched. The body, realizing that external stress loads will not decrease in the future, begins to redistribute energy consumption from the body. The brain is the first to suffer. Since this is the least effective structure in terms of withstanding heavy physical activity, the body begins to break down the main carbohydrate from the cerebral subcortex, redirecting it to the glycogen depot.

Muscle splitting

The body's second task is to break down muscles. In particular, not the entire muscle structure is split, but only the one that was least involved in the exercise, i.e. deep fibers. This makes it possible to increase the energy efficiency of the remaining fibers. To increase leverage and reduce energy consumption, growth hormone begins to be released in large quantities, causing hyperplasia. This is the only advantage of an open carbohydrate window ( - NCBI - National Center for Biotechnology Information).

However, there are many disadvantages:

Everyone slows down.

Glycogen storage is reduced to increase the energy efficiency of oxygen.

There is a systematic increase in liver cells, as elements that allow you to quickly get sugar into the muscles.

Fast muscle fibers, which form the basis of the muscle mass of a strength athlete, are destroyed.

The composition of ligaments, bones, and joints changes. The main micro- and macroelements are washed out of them in order to cover the general deficiency that has arisen.

From a lack of calories, the body experiences enormous stress, which leads to a slowdown in metabolic processes. In particular, recovery before the next workout is slowed down.

The level of insulin and glucagon in the blood changes. In particular, the level of glucagon rises, which prevents further unnecessary consumption of precious glycogen.

Brain cells are destroyed.

A one-time violation of closing a window is not as dangerous as a systematic violation. It is important to understand that this is not so much about strength training as endurance exercise. In particular, when considering the issue of closing the carbohydrate window, this is most important for CrossFit athletes. Optimization processes in serious sports do not have time to restore the body and prepare it for more serious loads.

There is an opinion that if you do not constantly close the carbohydrate window while exercising, you can get rhabdomyliosis.

Completion

It is necessary to close the carbohydrate window. Stimulation of growth hormone in this case is minimal, but the number of negative consequences, including the most important thing - a slowdown in the growth of athletic performance - is enormous.

Therefore, always try to take a banana to your workout, which will cover the body’s basic need for sugar and replenish glycogen.

How much to take depends on your own weight and workout intensity. But usually, in order to fully replenish the carbohydrate window, athletes strive to completely cover the deficit that arose during the training process, which is equivalent to 500-1000 kcal, depending on the sport.

Is there a protein-carbohydrate (anabolic) window after exercise?

The basic idea is this: After strength training, your muscle fibers are damaged and your glycogen stores are depleted. By eating a mixture of protein and carbohydrates as quickly as possible after exercise, you offset these effects, so your body can quickly build more muscle. And it is believed that this magical state lasts only 30-40 minutes, and then the window closes, and whoever didn’t have time is late. Without closing the anabolic window, you will not build muscle, and your workout will be wasted.

Thanks to the efforts of the sports nutrition industry, newcomers especially often fall into this trap because they love to try on the nutritional regimens of elite athletes on steroids.

Anabolic window - only after training on an empty stomach

One of the ideas that formed the basis of the “anabolic window” is accelerated muscle breakdown after exercise, which must be quickly stopped. But in fact, the rate of muscle breakdown after strength training is only slightly increased (). Therefore, eating immediately after training will not play a huge role.

The exception to this rule is training on an empty stomach, when you do not eat for 4-5 hours or more. In this case, the breakdown of muscle protein increases significantly, so eating immediately after training is a good strategy ().

Moreover, all studies that show the existence of a protein-carbohydrate window were conducted specifically on athletes training on an empty stomach.

That's why what and when you ate during the day before training plays a decisive role.

Food is digested slowly, and the mere fact of an empty stomach does not mean that there are no nutrients in the blood. All of them enter the blood within 4-5 hours after you eat. So if your meal was 2-3 hours before training, you already have both proteins and glucose in the system, and there is no point in eating something before and immediately after training.

In this case, if possible, you should eat something protein-carbohydrate immediately before training. Not only will you get some amino acids into your bloodstream, which will be available during and immediately after your workout, but a small amount of carbohydrates will ensure that your glucose levels are stable and you have enough energy to get going. This option is also suitable for those who do not have the opportunity to eat immediately after training.

If you start your workout on an empty stomach (more than 3-4 hours after your last meal), you should eat 25-30 grams of protein immediately after your workout.

Lyle MacDonald gives the following figures:

If 3-4 hours have passed since your last meal, 30 minutes before training you should take a mixture of proteins and carbohydrates to normalize blood glucose levels and get some amino acids: 0.3-0.5 g/kg of both carbohydrates and protein will be a good starting point dot. Post-workout: 0.3-0.5 g/kg protein and 0.3-1.5 g/kg carbohydrates.

So, if your last meal was 2-3 hours before your workout, your body is still using the amino acids it provides for muscle repair and growth.

An in-depth review of research into the anabolic window was conducted in 2013.
One of the main things that scientists have discovered is that there is no convincing evidence that consuming carbohydrates and protein immediately after exercise increases muscle protein synthesis.

When it came to building lean muscle mass, protein timing didn't matter. In all the studies where participants consumed protein immediately after exercise, the results were slightly better, it turned out, simply because they consumed more total protein per day.

The anabolic window lasts a day

According to a study conducted by the Department of Kinesiology at McMaster University, Hamilton, Ontario, protein synthesis is increased within 24 hours after strength training ().

Muscle protein synthesis increases in the human body by 50% 4 hours after strength training, and by 109% after 24 hours, and then rapidly decreases, returning to baseline levels after 36 hours.

Thus, it is important that you eat within 1-2 days after training, and not within half an hour after it. The total amount of protein and carbohydrates throughout the day is critical (). This means you can't rely solely on post-workout protein and the mythical protein-carbohydrate window for muscle growth. Nutrition throughout the day plays an important role. The only exceptions would be elite athletes or people who train several times a day, as well as those who train on an empty stomach.

The so-called carbohydrate window after a workout is one of the most powerful tools for gaining muscle mass. But it should be used carefully, carefully selecting products for short-term nourishment of the body. So, carbohydrate window - what is it? Is it so important for athletes to follow it?

So, even a person far from sports knows well that after good physical activity a good appetite appears. Doctors advise at this moment to refrain from eating and postpone it for 2-3 hours later. This is explained by the fact that a person is not able to properly control his hunger after exercise, so he can simply overeat.

So, what is the protein-carbohydrate window? The very period of time when a person after a workout feels a “wolfish appetite” is exactly that. In this moment a whole chain of biochemical processes occurs in the body, thanks to which he is able to very quickly absorb both carbohydrates and proteins. The former provide energy, the latter are building material for muscles. This allows the body to quickly recover, prevent nutritional deficiencies.

So, what is the post-workout carbohydrate window? This period of 30-40 minutes (no more) when the body accelerates the absorption of glucose. By the way, the most optimal time for this is no later than 6 pm. It is during this period that the number of enzymes responsible for processing proteins increases in the body in waves. The only thing the body lacks for this is those same carbohydrates.

Why do you need to close the white-carbohydrate window?

Is it necessary to close the carbohydrate window after training, since doctors do not recommend starting to eat right away? If you rationally approach the choice of diet and do not exceed the permissible portion (in kilocalories), then, of course, it is necessary! It's not only will accelerate muscle growth, but will also avoid loss of strength.

A “shock” portion of glucose after physical activity promotes the production of growth hormone and also increases the concentration of insulin in the blood. All this together contributes to faster protein absorption.

If you constantly use the glucose-carbohydrate window in training, then muscle mass will be gained as quickly as possible. The body with this diet every day absorbs 30-40 grams of protein what goes exactly to muscle building. Therefore, if you are pursuing the goal of building muscle, do not neglect the carbohydrate window and replenish your energy reserves on time.

General information about the protein-carbohydrate diet

The rate of carbohydrate absorption after strength training increases approximately 3-5 times. However, we are talking exclusively about so-called “fast” carbohydrates. These include:

bananas;
chocolate;
nuts;
cane sugar;
raisin;
condensed milk;
jam;
etc.

That is, the carbohydrate window after training should be closed with foods containing high glycemic index. As for proteins, you can prepare standard banana protein shake. Whey is better, but egg is also allowed. To prepare it you will need:

300-400 grams of milk (minimal fat content);
1-2 small bananas;
3-4 tablespoons of condensed milk;
13 teaspoons cinnamon;
berries. It is best to take 30-40 grams of raspberries or blackberries.

Mix all this thoroughly with a blender, then mix in a shaker. It is natural that the cocktail is prepared in advance. You should drink it in small sips immediately after finishing your strength training. Thus, the athlete will close the protein-carbohydrate window.

If you don’t have time to cook, you can use ready-made protein bars. They contain up to 30% high-quality protein and a “shock” dose of glucose, which is what the body needs for rapid recovery.

Carbohydrate window when losing weight - how to close it?

What is the carbohydrate window after a weight loss workout? Recommended Increase the portion of proteins a little, but decrease the amount of carbohydrates. So-called “fitness bars” based on simple cereals are ideal for this purpose.

Is it possible to prepare a cocktail to close the carbohydrate window from natural ingredients? The simplest recipe:

skimmed milk;
20-30 grams of whey protein;
1 tablespoon of condensed milk, honey or cane sugar (fructose is also great, but it takes much longer to break down);
1 medium pear.

It should be taken into account that the proposed options cocktails are suitable exclusively for building muscle mass and specifically for men. The weight loss option is also suitable for women, you just need to remember permissible daily intake of protein. For men it is 2.5 grams per kilogram of live weight, for women - 1.55-1.65 grams. The protein-carbohydrate window makes up approximately 15-20% of the total daily diet. This “dosage” should not be exceeded.

Carbohydrate window for “drying”

In strength training, there is also such a thing as “drying.” Simply put, getting rid of fat mass while maintaining the muscle mass already gained. Used by both men and women. How to close the carbohydrate window in this case? Even professional trainers recommend use a multicomponent gainer(with added vitamins and minerals). There the concentration of proteins and glucose is already balanced, and there is no fat at all.

How to close the carbohydrate window after training during the drying process, using only natural ingredients? The best option is a mixture of milk, whey protein (soy protein should not be used) and 1-2 small bananas.

Protein dosage is selected as standard for an adult with physical, but not strength, activity. Simply put, men during the drying process, you should consume daily 3 grams proteins per kilogram of live weight, women - up to 1.75.

Closing the protein-carbohydrate window when losing weight, you will need up to 25-30 grams of protein and 80-120 grams of carbohydrates. Don't forget about berries and ascorbic acid - it also plays an important role in the breakdown of proteins (400 mg per day is more than enough).

What happens if you don't close the carbohydrate window?

Is it really so important to observe that same carbohydrate window? What happens if you completely stop eating after physical activity?

First of all, it's partly will disrupt metabolism.
Secondly, the person will feel too tired even for everyday things.
Thirdly, a situation may arise when an athlete visits the gym 3-4 times a week, but this does not affect his figure at all. That is, There is no muscle mass gain.

All this is an individual physiological feature, but it lies precisely in an incorrectly selected diet or a disruption in the process of protein absorption. And the carbohydrate window is an excellent opportunity to more properly prepare your body for muscle building.

If we are not talking about strength training, but, for example, about fitness, then you should not increase the concentration of carbohydrates after exercise. After all, all metabolic processes start precisely after the breakdown of acid in the muscles. With fitness, this does not always happen.

Expert opinion in video from Dmitry Glebov

In summary, we now know how important the carbohydrate window is after a workout, what it is and how to “close” it correctly. Ideally, a nutritionist should be involved in preparing a cocktail, since you need to take into account the physiology of your body. Some people have a faster metabolism, others don't. Only because of this, the “window” takes 30-40 minutes for some, 2-3 hours for others.

The carbohydrate window is a kind of secret trick that will help you gain muscle mass effectively.

In this article, we will take a closer look at what this concept is, learn about its pros and cons, learn how to properly use such an effective tool and, of course, learn the right ways to close the carbohydrate window. As a result, you will have an excellent anabolic effect. Well, there is a lot of information, so it's time to get started.

What are the benefits of the carbohydrate window for an athlete?

You've probably had such moments when, after active physical work (for example, at your dacha), you developed such an appetite that you wanted to eat everything that was in the refrigerator and even a little more. Moreover, there was no fear of extra pounds. In fact, this is precisely the situation that can be compared to the carbohydrate window, only it arises at a primitive everyday level. If you look at the situation from a scientific point of view, the carbohydrate window is a short period of time during which the body is able to absorb and metabolize a huge amount of carbohydrates.

Most often, this time period lasts no longer than 20-40 minutes after completion of active physical activity. During this time, the body actively requires fuel, but many athletes do not fully use all the possibilities of the carbohydrate window. And it’s very in vain, because it allows:

Actively stimulate muscle growth;
Influence the growth of growth hormones in the body;
Increase the amount of insulin in the blood (which promotes rapid absorption of proteins).

Important: It would be more correct to say the protein-carbohydrate window, since it is protein and carbohydrates that help to launch all recovery processes in the body after training as quickly and effectively as possible. When used correctly, protein and carbohydrates produce a synergistic effect and enhance each other's effects.

In the meantime, a little more theory for understanding.

We all know that muscle tissue grows not during training, but after it. That is, it turns out that we are actively working out in the gym, giving strength loads, destroying fibers and changing our hormonal levels. And all this only in order to then recover well and notice the result - the growth of muscle mass.

So it turns out that training is only a preliminary stage for launching complex processes in the body that lead to the desired result. And you can enjoy the fruits of the work done outside the walls of the gym or fitness club.

That is, it turns out that nutritional issues require special attention immediately after the workout is over. Remember, immediately after training, and not at home after a warm shower and a cup of aromatic tea. Ideally, it looks like this: as soon as the workout is over and the last drop of sweat has fallen to the floor, you go to the locker room and eat a pre-prepared set of foods there.

In general, if we delve into the technical side of the issue, then protein, being the main building element of muscles, is recommended for use by all bodybuilders. Moreover, you need to use it correctly, in accordance with your body weight. Another nuance is that the degree of protein absorption at different times (daily and for different ages) is not a constant value. Now the body can absorb more, then less.

But there are also moments when the body is able to absorb a much larger amount of protein amino acids without harm to itself. This phase occurs after the training has ended and all processes associated with protein synthesis are activated for a short time. That is, it turns out that within 20-25 minutes after completing the workout it is necessary to make the most of this opportunity.

There is also a “protein window” that opens a couple of times a day (immediately after the end of training and at night). Therefore, it would be more correct to say that the protein-carbohydrate window should be closed immediately after the end of strength training, and at night, only the protein window should be closed.

Important: It is necessary to take protein at night, first of all, in order to maintain the secretion of anabolic hormones, as well as to restore muscle tissue as much as possible. It is at night that metabolic processes proceed much better than during the day, and amino acids are absorbed faster in cells. Why is this happening? It's simple: blood sugar levels drop, followed by a condition called hypoglycemia.

Considering training from the perspective of hormones, loads contribute to an increase in the level of stress hormones (adrenaline, cortisol). They help us get the necessary mood, relieve fatigue and provide a kind of nourishment for the body’s internal reserves. And such a positive effect continues only within the framework of training, after which a negative effect occurs. In particular, all this leads to the destruction of muscle tissue. This is where the time comes for the catalyst of recovery processes - the hormone insulin. It is very easy to start it - by eating high-carbohydrate foods that are combined with high-quality protein.

If this is not done, the body will quickly become exhausted, destroy its own muscles and accumulate fatty tissue. So we figured out that you still need to close carbohydrate windows. The only question that remains is how to do this effectively? Let's figure this out too.

Foods to close the carbohydrate window

Science has proven that the rate of carbohydrate absorption after an active workout increases by 3-4 times. And here everything seems to be clear, eat carbohydrates to your heart’s content and rejoice in the growth of muscle mass, but that’s not the case. Remember, we once mentioned fast and slow carbohydrates that are included in the diet. The basis should consist of slow, that is, good carbohydrates that saturate the body with energy, promote digestion and contain a huge amount of fiber. Fast ones can sometimes be consumed in very small quantities.

But after training you need to act with precision, but vice versa. That is, you need to eat as many fast carbohydrates as possible, which are combined with high-quality proteins. It is optimal to use liquid cocktails, and save delicious sweets in solid form for the holidays. Products with a high glycemic index (jam, sugar, condensed milk, fruits, honey, dried fruits, nuts, juices, baked potatoes, brown rice, pasta) are ideal.

Important: The glycemic index is a measure of how quickly carbohydrates are broken down in the body.

Cottage cheese, chicken breast, and tuna are ideal protein supplements.

Ideal for consumption, as already mentioned, are cocktails. They are easy to prepare and use simple and natural ingredients. Here are some recipes for you.

Drink with vitamins

You will need:

Water - 1 liter;
Ascorbic acid tablets - 5 pcs. (pre-grind);
Lemon juice - ½ of one lemon;
Rosehip syrup (pharmaceutical) - 2 tbsp;
Honey or cane sugar - 2 tbsp.

All ingredients should be mixed until smooth and drunk immediately after the workout is over. It wouldn't hurt to eat half a green apple or a whole banana. After 20-30 minutes, you need to move on to the next cocktail - protein-carbohydrate.

Protein drink

You will need:

Milk (1.5% fat) - 300-400 ml;
Cottage cheese (preferably low-fat) - 250g;
Banana - 1 pc.;
Condensed milk or honey - 2 tbsp;
Egg whites (raw or boiled) - 2-3 pcs.;
Any berries (raspberries, blackberries, cranberries);
Cinnamon - 0.5 tsp.

Grind all the ingredients in a blender until you get a homogeneous mass, and then drink in small sips.

Considering the processes after training as a whole, they are divided into two stages (see figure).

After the protein-carbohydrate window is closed, you need to wait another 1 hour before eating solid food. To do this, choose foods that have a high glycemic index and a good protein profile. I recommend covering the night protein window with low-fat cottage cheese with the addition of a small amount of milk.

There is another interesting fact that biorhythmologists have proven. It turns out that the English tradition of drinking tea at five o'clock appeared for a reason. As scientists prove, at 17:00 the biorhythms of the human body move to a new level, when the body receives a significant surge of energy. It is absolutely appropriate at this time to “refuel” the body with carbohydrates such as cookies and tea with a piece of dark chocolate.

It is also important that you do not need to be afraid of gaining excess weight due to eating foods that have a high glycemic index. In fact, after an intense workout, the body’s reserves are greatly depleted, so all incoming nutrients are first sent to restore reserves, and then to fat deposits (if there is anything left to send).

Instead of a conclusion

Today we looked at such an important topic as the carbohydrate window and tried to understand all the nuances. Now you are armed with knowledge, which means you can effectively use this tool to gain muscle mass more correctly and quickly. So don’t forget to use knowledge to your advantage.

The worst enemy of our health is ourselves. More precisely, our blind faith in “that’s what people say” and “everyone has known this for a long time, everyone can’t be wrong!”

This is called militant amateurism. Because what people say may be outdated knowledge a long time ago.

Let's say, 200 years ago, no one believed in the existence of germs and that hand washing was good for health. But this did not cancel the impact of microbes!

The same “immutable, well-known truths” exist in matters of weight loss. For example, “don’t eat after six”, “don’t eat two hours before training and two hours after training”, “don’t eat sweets and starchy foods”, “don’t eat salty”...

In general, in the understanding of an ordinary person, in order to lose weight, you just need DO NOT EAT- absolutely or something specific. The main thing is not to eat. And the knowledge of specialists that MUST EAT.

The usual picture is when a person comes to the gym with a desire to lose weight, asks to schedule a workout for him to lose weight and give him recommendations on a diet.

The trainer, taking into account dozens of factors, writes an individual program, and the client who receives the program begins to look at the training plan, diet and quietly wonder: “What kind of ignoramus is this trainer? What does it mean to eat an hour and a half before training?! What does it mean to eat 6 times a day?! What does it mean to eat sweets immediately after training?!”

In the best case, complaints are made to the coach - and the coach tells about the basics of nutrition and the “carbohydrate window”. In the worst case, the recommendations of a coach who has discredited himself from the point of view of a fat guy who considers himself tougher in sports are simply ignored.

As a result of violating the scheme and ignoring the “carbohydrate window”, the fat man does not lose weight in 1.5-2 months. However, if he ate chocolate after training, as the trainer recommended, the weight loss effect could be quite significant. Simply because the trainer in his recommendations was guided not by myths that “everyone knows,” but by exact scientific knowledge.

And they say that human metabolism is regulated by hormones. For this purpose, complex schemes are created, including training, diet and sleep, designed to trigger the production of the necessary hormones in the body at the right time and in the right quantity.

What is the “carbohydrate window”

The “carbohydrate window” refers to a certain hormonal level that occurs as a result of intense training and lasts for some time after it.

In other words, this is an altered state of the body and the time during which this state lasts. Typically the carbohydrate window is between 30 to 60 minutes depending on the personal characteristics of the athlete.

During intense and prolonged physical activity, especially if it is close to the limit of the body (repetitions "to failure", exhausting multi-sets or a long run on a cardio machine), in response to "danger" - and the body perceives such loads as a danger to survival - secretes "stress" hormones.

They rearrange metabolism so that the body survives with minimal losses. Safety and energy-saving systems are turned on, blood flow, pressure, and the functioning of the skin glands change, and stored fats and glycogen are involved in energy exchange. Otherwise, the load will cause excessive damage to the body’s energy and muscles.

A change in hormonal levels entails a change in the entire biochemistry of the body, adjusting it to an economical way. Therefore, a second wind opens, an illusory surge of strength occurs, the joy hormone endorphin is released into the blood - so that “it won’t be so scary.”

This condition begins approximately in 30-40 minutes after the start of intense training and continues for about an hour after its completion. Any supply of external nutrients at this time immediately goes towards emergency restoration and increased efficiency.

Proteins and carbohydrates are absorbed 4 times faster than usual and 100%. Then the hormonal levels stabilize and the body enters the “calm recovery” phase

"Stress" hormones

Most famous adrenalin And cortisol, their work is corrected by insulin. In addition, adrenaline increases tissue oxygen consumption and blood glucose levels, triggering the breakdown of glycogen (first in the liver, then in the muscles) and increased hepatic blood flow in the liver.

The precursor to adrenaline, norepinephrine, regulates blood flow throughout the body. Thus, adrenaline increases the efficiency of muscle nutrition and breathing.

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Cortisol also stimulates the synthesis of glucose from liver glycogen and its release into the bloodstream, while simultaneously slowing down the consumption of glucose by the muscles (they begin to work more economically), and stimulates the synthesis of proteins that go to repair damaged muscle tissue.

Why a carbohydrate window after a workout?

Under the influence of the above hormones, taking quickly digestible carbohydrates allows you to increase the storage of glycogen in the muscles, repair damage, and build muscle - without restoring fat reserves spent during training.

In the first hour after training, any food eaten goes only to muscle recovery! This is what the weight loss effect using the “carbohydrate window” is based on.

Muscle mass increases, which burns fat more and more effectively with each workout. Thus, the carbohydrate window is an excellent opportunity for weight loss.

If you don’t eat anything after a workout, the effect of stress hormones lasts for several hours, but it’s not so much the fat that is destroyed, but the already damaged muscles from the workout that haven’t received nutrition for quick recovery.

If you take carbohydrates immediately after a workout, the body responds by releasing insulin into the blood, and it is an antagonist of adrenaline and cortisol, since it immediately transfers excess glucose back into “reserves”. But not into fat, but into glycogen, that is, it builds muscle and removes the body from post-workout stress.