Carbohydrate window: why and how to close it

Carbohydrates affect muscle growth

During a workout, the muscles appear microtrauma. And after training the body uses protein to "repair" them and simultaneously build muscle.

Thus, after heavy exercise the body begins to rapidly synthesize protein from amino acid - is anabolic or muscle building. In parallel, protein decomposition occurs or catabolism. The faster synthesis and slower decay, the more the muscles will increase.

Carbohydrate and protein synthesis

Carbohydrates do not increase protein synthesis directly. Whether you are drinking pure protein shake or add to, for example, maltodextrin - super-fast carbohydrate. It does not changeCoingestion of carbohydrate with protein does not further augment postexercise muscle protein synthesis. protein balance - protein synthesis and decay remains the same.

If you just it to use carbohydrates, protein synthesis will be less, and the decay - moreCombined ingestion of protein and free leucine with carbohydrate increases postexercise muscle protein synthesis in vivo in male subjects.

Than in the case of proteins or protein-carbohydrate supplements.

So, the main thing - there is a protein, and you can forget about carbohydrates? Not really. Because carbohydrates nevertheless affect protein synthesis, but not directly, but through the glycogen and hormones.

Carbohydrates and glycogen

Once in the body, carbohydrates are converted to glucose and used for energy production. If there are more than needed for immediate energy, they are deposited in a reserve muscles and liver as glycogen, and in adipose cells as fat.

Glycogen is used by the muscles during exercise, but its reserves are very smallPost-Exercise Muscle Glycogen Repletion in the Extreme: Effect of Food Absence and Active Recovery - enough for one intense workout to completely exhaust them.

The body needs to replenish glycogen stores in the muscles and if you do not give him glucose, gluconeogenesis begins: under the influence hormone cortisol body begins to produce glucose from lactate (parts lactic acid) and amino acids muscle tissue.

It turns out that if you do not replenish their glycogen, the body will do it on their own, but at the same time accelerate the catabolismAll About Post-Workout Nutrition - protein breakdown in muscle tissue into amino acids.

You can eat immediately after training and after some time, if you have no appetite. The main thing - to keep within an hour. If you are late, glycogen is synthesized much slowerDeterminants of post-exercise glycogen synthesis during short-term recovery.

Carbohydrates and hormones

Carbohydrates anabolic hormones increase the production and reduce the amount of catabolic. If the time to replenish carbohydrate reserves, that's what will happen:

• It increases the production of insulin, which helps amino acids penetrate the muscle cells to repair muscle tissue. This hormone is produced in response to an increase Sahara in the blood and to increase the quantity neededDietary supplements affect the anabolic hormones after weight-training exercise carbohydrates or their combination with the protein.
• Increase the amount of growth hormone, which increases the capacity and slow muscle breakdown. Consumption of carbohydrates and proteins immediately after exercise increasesDietary supplements affect the anabolic hormones after weight-training exercise production of this hormone in the next six hours. Protein without carbohydrates such action is not.
• decreaseThe effect of a carbohydrate and protein supplement on resistance exercise performance, hormonal response, and muscle damage the amount of cortisol. This hormone - Destroyer muscles. He initiates the withdrawal of these amino acids from muscles for conversion to glucose that in an emergency, you have enough fuel for the fight or flight. Therefore, the less cortisol after exercise, the better.

As you can see, carbohydrates still need to build muscle.

How many carbs should be eaten

It all depends on your goals.

• If you want to lose weight and muscle loss does not scare you, you can not close the carbohydrate window. It does not matter when you eat carbohydrates, the main thing - to observe the a calorie deficit.
• If you want to gain muscle weight, consume 0.8 grams of carbohydrate per kilogram of body weight in combination c 20 gramsIngested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men squirrel. For example, if you weigh 70 kilograms, you need to eat 56-84 grams of carbohydrate (230-340 calories) and 20 grams of protein (82 calories), not later than 60 minutes after a workout, or even better - immediately.

Within one hour after training eat 0.8 grams of carbohydrates per kilogram of body weight + 20 grams of protein.

However, not all carbohydrates are suitable. And especially not any vysokouglevodistaya food.

What sources of carbohydrates to choose

In order to increase the release of insulin and to accelerate the production of glycogen, it is necessary that the blood sugar levels rose quickly. Therefore, fruits, vegetables and cereals, leave for another time: fiber slows the absorption of carbohydrates. It is also not suitable chocolates, pastries and fast food, because in addition to fast carbohydrates in them a lot of fat.

Choose foods with a high glycemic index (GI) - the ones that quickly raise blood sugar, but without an abundance of fat: soft drinks, jellies, honey, marshmallow. This is pure carbohydrates with a high GI. Just do not forget that in this case you need more, and 20 grams of protein.

You can wash down marmalade powdered protein shakes, add to drink three tablespoons of honey or cook protein-carbohydrate mix of conventional products, and take with you to the gym.

For those who are accustomed to simple solutions, there Gainers - complete protein and carbohydrate drinks. They contain about 75 grams of carbohydrate and 15 grams protein per 100 grams of beverage. You simply dilute it and drink after exercise.

conclusions

• If you lose weight, can not eat carbohydrates after exercise, you learn to muscle - eat necessarily.
• Combine carbohydrates with the protein: 0.8 grams of carbohydrates per kilogram of body weight + 20 grams of protein.
• Eat protein and carbohydrates, no later than one hour after the workout, and even better - right at the end.

All this is true only for those who are laid out in the gym. If you're not even sweating for all time, in extra carbohydrates you obviously do not need.

see also

• How to eat carbohydrates and not get better →
• What happens to your body if you give up carbs per month →
• 3 myths about carbohydrates that prevent you from living →