During physical exertion, adrenaline and cortisol begin to develop in the body. Thanks to this, a person feels an increase in strength and endurance . Approximately half an hour after the end of training, these hormones do not cease to function. It is this period of time called the carbohydrate window. The body needs to restore the energy that it starts to take from the muscles, so nutrition at this time plays a very important role. Closing the carbohydrate window after training is very important, both for weight loss and for muscle mass gain.
Trainers and nutritionists recommend immediately after the completion of training, there are foods rich in carbohydrates. This helps the production of insulin, thanks to which the body restores energy and returns to normal work.
Than to close a carbohydrate window after training for growing thin?
Closing the carbohydrate window is an excellent opportunity to pamper yourself with sweet, which not only does not hurt the figure, but will also benefit. Because even those who want to lose weight can take advantage of this opportunity. Of course, the most useful thing to eat is some fruit. For example, a banana, an apple, an orange, grapes, etc. After all, they will help not only to regain strength after physical exertion, but also will give the body vitamins and other useful substances. But you can even eat chocolate or honey. It would be great after the end of the classes to drink a special drink "Geyner".
At this time, all consumed food will go only to restore energy and muscle tissue, because in no case can you deny yourself food after training. Otherwise, all the forces spent on it will be meaningless.
Protein-carbohydrate window after training for weight gain
For those who set the goal to gain muscle mass, you should close the window after training, not only carbohydrates, but also proteins. The protein must be present in the daily menu, since it is the main
So, to close the protein-carbohydrate window after training, protein cocktails are best. For example, in a blender, you need to whip the following ingredients:
- milk - 200 ml;
- cottage cheese, milk powder, boiled egg - up to 100 g;
- jam, honey or sugar - 15 g;
- banana, berries, etc.