Carbohydrate window

This phrase seems strange to those who are not familiar with bodybuilding and fitness. “Carbohydrate window” - what does this phrase mean? This is a time period lasting about half an hour, immediately following any physical exertion. "Carbohydrate window" can be called the state of the body.

During training (especially enhanced), the body is in a stressful state. Blood levels of cortisol and adrenaline (stress hormones) increase, which are produced for the next several hours. The body, as it were, is waiting for the continuation of the load, being in “combat readiness”. But it is harmful. To extinguish the reaction, insulin is produced when carbohydrates (sweets) are consumed; the "carbohydrate window" must be closed.

Further. Under loads, glycogen is consumed (both muscle and tonus). The supply, of course, must be replenished, so the body "pulls" glycogen from the muscles (contrary to some beliefs, not from adipose tissue, namely from the muscles). Leaving the “carbohydrate window” open, you risk reducing muscle size. Therefore, it is recommended to eat either a chocolate bar, or a piece of cake, or a pie. Do not overeat, increasing fatty layers, but limit yourself to just a small portion. This also applies to those seeking to lose weight. Here, the "carbohydrate window" is closed already with juices (preferably grape), fruits, gainers. The best option is a carbohydrate drink. After all, it is carbohydrate metabolism that needs to be restored.

Now let's take a closer look. Suppose you open a door and your key suddenly breaks. What comes to mind first? There are many options. The main ones are to open the lock or use the window. The second is preferable. So it is in the body that selects the window. Carbohydrate Opening after the training.

Carbohydrates (a kind of fuel under loads) are deposited by the body "for every fireman." A kind of carbohydrate "canned food", an untouchable supply to be opened and consumed during exercise. The liver stores glycogen.

But if the loads are serious, and even regular, the body will begin to store this glycogen in the muscles. The effect is an increase in strength and weight. Each gram of glycogen binds grams of water, i.e. muscle tissue begins to become heavier, saturated with glycogen-drawn water. In a week you gain a couple of kilograms, hoping that muscles grow, and the body is only saturated with water.

A thin person is called "dried up." And so it is. There will be no power without water. With the release of water, glycogen is burned. Sweating under load, you are spending it. Stop sweating? Stop The body says about a failure: you need to rest!

Glycogen accumulates by the body continuously, even during training (albeit little by little). “Carbohydrate window” is the period after exercise when glycogen accumulation is especially intense.

What will happen to the missing window athlete? Surely the next day he will meet weakened. The old weights will not obey him ...

Therefore, eat immediately after training. The rate of glycogen accumulation decreases every minute! In two hours it will already fall by half, in six - to a minimum. The indicators are established experimentally. There is still much debate about how much carbohydrates the body needs at this time. Scientists say about 50 grams, bodybuilders do not agree and call a different figure - 200 grams. But such a quantity of carbohydrates can already cause excessive secretion of insulin, which interferes with the "conversion" of carbon to glycogen, so 80 grams for medium loads is enough (with an average weight category).

And yet ... Some beginner athletes (and not only) for some reason "load" in themselves both carbohydrates and proteins in large quantities, and starve for the rest of the day. This approach is a gross mistake! Eat as usual, five to six times a day, in small portions. But in the first two hours after the training - only carbohydrates.


All Articles