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 span lasting about half an hour, the next immediately after any physical exertion. "Carbohydrate window" can be called a state of the body.

When training (especially strengthened) the body is in a stressful state. The blood levels of cortisol and adrenaline (stress hormones) increase, which are produced for several more hours. The body seems to wait for the continuation of the load, being in "combat readiness". But it is harmful. To repay the reaction requires insulin, produced by the use of carbohydrates (sweets), - "carbohydrate window" must necessarily be closed.

Further. With loads, glycogen (both muscular and toned) is consumed. The reserve, of course, must be replenished, so the body "pulls" glycogen from the muscles (contrary to some beliefs, not from fat tissues, but from the muscles). Leaving the carbohydrate window open, you risk decreasing the muscles in size. Therefore, it is recommended to eat either a chocolate, or a piece of a cake, or a patty. Do not overeat, increasing fatty layers, and confine yourself to a small portion. This applies to aspiring to lose weight. Here, the "carbohydrate window" is closed by juices (preferably grape), fruits, and geyners. The best option is a carbohydrate drink. After all, carbohydrate metabolism needs to be restored.

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

Carbohydrates (a kind of fuel when loaded) are stored by the body "for every fireman." Such carbohydrate "canned food", inviolable stock, which is to be discovered and consumed under loads. The liver stores glycogen.

But if the load is serious, and even regular, the body will store this glycogen already in the muscles. The effect is the increase in strength and weight. Each gram of glycogen binds grams of water, i.e. Muscle tissue begins to become heavier, being absorbed by the water attracted by glycogen. For a week you gain a couple of pounds, hoping that the muscles grow, and the body is only watered.

Thin person is called "dried". And this is so. Forces without water will not. With the release of water, glycogen is burned. Sweating under load, you spend it exactly. Has ceased to sweat? Stop it. The body speaks of a failure: you need to rest!

Glycogen accumulates by the body continuously, even during training (though gradually). "Carbohydrate window" - that period after the load, when the accumulation of glycogen is especially intense.

What happens to the athlete who misses the "window"? For sure the next day he will meet with a weakened. He will not submit to the old weight ...

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

And more ... Some beginning athletes (and not only) somehow "load" themselves and carbohydrates, and proteins in large quantities, and the rest of the day they starve. 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.