Carbohydrate window. Is it there?
Yes, it is, and after training, leading to depletion of glycogen stores, muscles for several hours actively seek to replenish its reserves. This is due to the increased activity of enzymes responsible for the synthesis of glycogen and if in the normal state the rate of synthesis is approximately 25 g/h, then in the first hour after training it is 100% higher than at rest. But after 2-3 hours the speed decreases and comes back to normal, the window closes.
That is, after eating 100 grams of fast-digested carbohydrates after training, you will send them to the muscles, and after a few hours, the same amount can partially go to fat. Based on this recommendation to use simple carbohydrates immediately after training look very logical because complex just do not have time to digest.
Should it be closed?
Recommendations for the reception of carbohydrates after training is extremely relevant for athletes cyclic sports because of the often repeated (4-5 times a week) and volume training (2-3 hours), as well as for crossfitters.
In terms of muscle growth stimulation, the intake of carbohydrates after training does not have any advantages, unlike the use of amino acids(protein) or the intake of amino acids with carbohydrates.
Arguments on this topic are not relevant in case of calorie deficit, because the distribution of carbohydrate intake is due to the maintenance of training performance and household activity.
With a surplus (mass set), the distribution pattern is different, because the excess caloric content provided by carbohydrates can be accumulated, both in muscle and fat tissue, but I will write about it separately.
#dubai #mydubai #jbr #dubaimarina #palmjumeirah #difc #downtowndubai #dxb #dubaifitness #fitnessdxb #jlt #personaltrainer #dubaitrainer #жизньвдубае #wellnesscoach #dubailife #dubaistyle #дубай #mastertrainer #technogym #lovelife #dubailove #healthychoices #healthyliving #leonidfitness #faz3 #dubaifood