Very often, we try to go the easiest way. In most cases, this is correct, but in some situations from this only gets worse. Our food is just one of those situations. Trying to go the easiest way here - incorrectly, as well as not to pay attention to many little things. Today we will talk about one of these little things.
It's no secret that during exercise our body gets stress. Firstly due to the fact that in a short time to spend large amounts of energy, and secondly due to the fact that our muscles get microtrauma. These are two basic processes that are activated during exercise.
Therefore, what you eat after a workout should solve two of these problems: to replenish depleted energy reserves and prevent muscle breakdown. This technique even got a special name - protein and carbohydrate metabolic window or window.
Metabolic window - a state of the body, at which time he was very much in need of nutrients. Basically, in proteins and carbohydrates. Proteins are needed in order to increase the concentration of amino acids in the body that lead to better growth in strength, endurance and muscle mass. While carbohydrates are needed in order to cover the energy deficit that occurs after exercise.
Here you need to stop and figure out what your goal is? If you want to lose weight, then you can either reduce or completely remove carbohydrates from the window as a calorie deficit created after a workout, just to help you in losing weight. If you want to improve the performance of strength and endurance, you should close the window completely.
Here are the basic rules of the metabolic window:
- the amount of protein should be 0.4-0.5 grams per kilogram of body weight
- the amount of carbohydrates should be 0.4-0.5 grams per kilogram of body weight
- Carbohydrates are of secondary importance, so we need to build on their goal
- protein-carbohydrate window lasts about an hour after the end of training
- should not eat fatty foods, it negatively affects the digestive process after a workout
After training, you can also afford to eat something not very useful: bread, marshmallows, cookies, and more.
The list of products is huge and you can choose for themselves any of them, simply observing the balance of protein and carbohydrates. Here are the most common:
proteins
- protein shake
- a hen
- a fish
- egg whites
carbohydrates
- banana (or other fruit)
- honey
- milk
- dried fruits
It remains to add only that fans of different studies is a huge field of controversy. All due to the fact that a ton of studies consistently show mixed results, starting and ending the use of the absolute uselessness of metabolic window. And how do you feel about such a theory?