How to close the protein-carbohydrate window. Carbohydrate window after exercise

The window to Europe, which Peter I opened, is not very often discussed in the modern world. Much more sports fans and those who are just about to join them are interested in the so-called carbohydrate window. Well, let's discuss it!

We have come to the point of dispelling another extremely popular myth in the fitness community: “The protein-carbohydrate window after a workout.” Some believe so much in the miraculous properties of this window that they even came up with the term “window of opportunity”, which describes a limited period of time after training, providing an opportunity for rapid recovery and growth with proper nutrition.

This article is an adapted translation of the 2013 scientific review “Nutrient timing revisited: there is a post-exercise anabolic window” from the Journal of the International Society of Sports Nutrition with comments “Broad bone” for better understanding. By Alan Albert Aragon and Brad Jon Schoenfeld.

Carbohydrate window - what is it?

Protein-carbohydrate or anabolic window is a hypothetical state of metabolism when the body is in dire need of nutrients (mainly and), which (supposedly) when consumed at certain points in time lead to maximum anabolic response and muscle growth, and, just as importantly, do not lead to the formation of fat masses.

In general, a fairy tale! You eat at the conventional “correct” time and everything goes towards building muscles for a beautiful butt, and nothing is deposited into fat.

In English, the term “Nutrient timing” is often used, or the strategy of eating around the training time. Typically before and after training. Many authors claim that this approach is the most productive for the formation of a beautiful body and that nutrition during the protein-carbohydrate window plays a more important role than all other food consumed during the day.

According to this theory, taking a certain ratio of proteins and carbohydrates leads to the rapid restoration of muscle fibers damaged during physical training, as well as replenishment of energy, and this occurs according to the principle of supercompensation, leading to an improvement in body composition (i.e. the ratio of fat and dry mass changes ), as well as improving sports (strength) performance.

Many authors emphasize that the significance and even the presence of the protein-carbohydrate window can vary significantly depending on a number of factors. However, more importantly, the significance and most importantly the reliability of these judgments has not yet been verified. Moreover, recent scientific evidence has called into question the classical concepts of the protein-carbohydrate window, namely the relationship between nutrient intake after exercise and anabolic processes.

Does it exist?

Despite claims that immediate post-exercise eating is essential for maximizing muscle hypertrophy, scientific support remains fragile. The question arises, How does pre-workout eating affect post-workout nutrition??

During the research, it was found that even relatively small doses of amino acids (6 g) consumed immediately before training can significantly increase the concentration of amino acids in the blood and muscles by approximately 130%, which remains unchanged. about 2 hours. And taking 20 grams of whey before starting training increases the concentration of amino acids to 440%, which remains for about 3 hours after training.

In addition, there is an opinion that simple proteins taken immediately after training, as building material, go straight to the muscles. It has been experimentally established that strength training intensifies the processes of protein metabolism for 1-2 days, i.e. protein synthesis accelerates and it is important to nourish the body with even doses of protein over a day or two. So the importance of protein-carbohydrate mixtures is greatly exaggerated.

There are four phases in the recovery process: rapid recovery, delayed recovery, supercompensation (overrecovery) and delayed recovery. Moreover, the course of recovery processes is characterized by the multi-temporality of the course of recovery reactions, as well as the strict sequence of their qualitative and quantitative characteristics. First and second phases characterize the dynamics of recovery processes until the energy and plastic characteristics of the body are achieved pre-workout level, third phase results growth functional and morphological characteristics of the organism, and fourth phase marks a return to pre-training levels in the absence of repeated adequate load for a certain time.

Detailed article about muscle recovery after training and soreness:

Tax, why do we need to know this? And then: during and immediately after intense physical activity occurs first decreased ATP levels and other high-energy phosphates in muscle tissue, and is also observed depletion of glycogen stores in the muscles and liver, a certain oxygen debt body. Also happens destruction of protein structures of muscle tissue, and spending a number of hormones, enzymes and other biologically active substances.

Recovery processes begin with the elimination of oxygen debt and restoration, first of all, of the energy (constant composition of the internal environment) of the muscles, disturbed during strength training. During the first minutes and hours after training, the body strives to restore the level of high-energy phosphates and ATP in the cell due to the activation of oxidative processes. Also within the first 12-48 hours After training, glycogen resynthesis occurs in the muscles and liver, which further increases the energy potential of the muscle cell and the body as a whole. And until the body restores the level of ATP in muscle tissue, the processes of protein synthesis, that is, anabolism, do not begin.

That is, the body’s increased need for protein occurs no earlier than in 24-48 hours after an intense workout, and vigorous protein loading immediately after training will only benefit your protein supplement supplier.

A You need to replenish glycogen stores within 24 hours, and not immediately after training. Don't believe me? Read. By the way, if you still believe in the myth that glycogen stores can be depleted in 20 minutes of running, then this article is definitely for you :)

So consider loading up on protein and carbohydrates during the protein-carbohydrate window during the first hour after exercise if your body's increased need for protein does not occur until a day later after an intense workout, and you need to satisfy your carbohydrate cravings for a full 24 hours? And by the way, remember that any significant energy expenditure in the first and second phases of recovery postpones the supercompensation phase for an unpredictable amount of time. So do you need daily training if after one intense session your muscles recover and grow for another 2-3 days?

As we see, There is no need to take protein and carbohydrates immediately after training, since at this point the level of amino acids is still quite high, and glycogen has not yet been completely depleted and will have to wait an hour or two. So, comrades, there is no need to choke on a banana and protein on the sidelines of the gym - nothing will happen to you if you wait until you get home. The next meal can be delayed by 1-2 hours no harm for muscle growth and recovery.

One "but"

But if you have eaten an hour before workout, which lasted, say, 1.5 - 2 hours, then just 3 hours and you already want at least eat. In addition, there are people who exercise before lunch or after work, well, they have no other option. In this case, the last meal is taken 4-6 hours before the start of the training. And if it is not possible to eat a meal or a protein-carbohydrate drink before training, you should get the nutrients as soon as possible right after its ending.

Practice shows that after a high-quality, hard workout, no matter how well you ate before it (unless you ate too much at a McDonald's), hunger sets in. What to do? And eat for your health. The main thing to remember is there is no need for this, as in torturing yourself and not eating for 2 hours. Act according to the situation :)

Pre-workout nutrition

So, we learned that eating before training is very important because... provides us with protein (and therefore amino acids) and energy for a long time. Before starting a workout, you should eat no later than 60-90 minutes before (depending on the digestibility of food). It is highly not recommended to attend training on an empty stomach or on a full stomach.. The main thing is moderation and the ability to control the feeling of satiety.

So what should/can you eat before training?

The carbohydrate situation is still a dark spot from a scientific point of view. The lack of data does not allow us to draw any clear conclusions. It is generally recommended to include carbohydrates as before, so after training in quantities approximately equal to or exceeding the protein consumed with them. Judging by the latest research, carbohydrates during and after training have a greater effect on endurance, and not for hypertrophy and strength. We load glycogen depots with carbohydrates, i.e. We provide ourselves with energy. The proteins taken will be used by the body as sources of amino acids for working muscles, creating the so-called anabolic “prerequisite”.

It is generally advised that pre-workout meals be devoid of fat because fat in food slows gastric emptying and the rate at which other nutrients are absorbed. Fatty foods stay in the stomach longer, and for this reason can cause discomfort, lethargy, colic, nausea and belching during training, in short, ugh.

Bottom line: Meals before training should be at least 60 minutes before and include protein and carbohydrates.

Examples

As a rule, pre-workout nutrition should consist of: from grain crops- oatmeal, buckwheat, corn porridge, brown rice, whole grain bread, potatoes, durum pasta, legumes, .

But as for consumption simple carbohydrates(dates, pineapple, raisins, ripe banana), then they should be consumed 30-40 minutes before training. This will help reduce the amount of glycogen used during exercise, giving you a great start and extending your performance.

Protein It takes a long time to digest if you take it from food, so it's worth considering. Sources of protein can be: beef, turkey, chicken, fish, eggs.

Post-workout nutrition

I think everyone already knows that when we lift, our muscles deplete glycogen levels because we require a large amount of energy. ⛔ There is one BUT: It is important to remember that glycogen stores are formed in the body during the day That is, it takes at least 24 hours for glycogen levels to reach their maximum after exercise. For this process to occur successfully, carbohydrates should be consumed frequently and evenly. within a day, and not choke on carbohydrates immediately after training. Its reserves will no longer increase, and the evil uncle catabolism will not eat your muscles. Again, proper nutrition is extremely important: the total quantity and quality of micro- and macronutrients.

So remember: the benefit of taking a portion of carbohydrates after exercise to close the carbohydrate window is negligible and has little effect on accelerating the body's replenishment of energy. It is much more important to maintain the total daily level of carbohydrates and calorie intake for gaining weight or losing weight.

As we found out, immediately after exercise, within 20-40 minutes, in theory, you do NOT need to replenish your nutrient reserves. And if in practice you want to eat? Tolerate? No really! It doesn't have to be a full meal. In this case, the simplest products that can be consumed quickly are suitable.

YOU CAN'T FAST 2 HOURS AFTER WORKOUT! I really regret it and remember with a shudder the days when I didn’t know this. I remembered this song of a lonely whale in my stomach and constant fatigue for a long time.
It should be both carbohydrates and proteins. You can eat a banana and protein/natural (I emphasize that any Danones and miracles cause only harm) yogurt.

If you’re dying of hunger, then (eat more before training) you can eat it immediately after class while you’re driving home. Do you live close and can bear it? Then calmly go and eat normally (the classic combination of protein and carbohydrates: it can be porridge or durum pasta with a portion of protein (chicken, eggs, fish, etc.), whenever you want, don’t go crazy and measure this unfortunate event with a stopwatch carbohydrate window.

By the way: This does not mean that you can eat whatever your heart and stomach desire. Your post-workout snack should fit into.

Protein shake

No protein? No problem - here's a recipe for a protein shake that you can make at home.

• 300-400 ml milk (1.5% fat)/natural yogurt without additives/kefir;
• 250 grams of cottage cheese (low-fat);
• 1 medium banana;
• honey (2 tbsp);
• oatmeal (2-3 tablespoons);
• berries (can be frozen)/fruits;
• cinnamon/cocoa (0.5 teaspoon).

Mix everything in a blender and enjoy :)

1. No Studies have compared the effectiveness of nutrients taken before and after training, so it is impossible to say which period is more important - pre-workout or post-workout.
2. Based on scientific and experimental data (muscle growth), you should take a high-quality (for example, whey, egg, beef) at a dose of 0.4-0.5 g per kg of body weight (that is, an average serving of 20-40 g, measuring cup) per once. Exceeding the specified dose will not benefit you.
3. The time interval between pre-workout and post-workout meals is not
   must exceed 3-4 hours. If the source of protein is not sports nutrition, but a large intake of mixed food, then the time interval can be extended up to 5-6 hours.
4. Training can be shifted closer to pre-workout or post-workout food or sports nutrition intake, while maintaining an interval of 3-4 hours between them. Time frames may vary depending on individual preference, tolerance and length of training. That is, you need to choose the most convenient just for you period.

MAIN TAKEAWAY: What matters is only the total quantity and quality of carbohydrates and proteins consumed per day, while the time of their consumption is of secondary importance.

Many people wonder what foods to eat after a workout. Detailed information about nutrition after exercise, or what it means to “close the protein-carbohydrate window.”

Surely you have identified people in the gyms who, after training drink protein shakes, eat bananas, and some even carry with them a container with buckwheat, for example, and boiled chicken. From the outside it looks quite wild, but people who strictly monitor the quality of their body, concerned about muscle growth and the fat burning process, do this because they know about the existence of the so-called protein-carbohydrate window.

Before you figure out what this window is, you need to define two concepts - anabolism and catabolism.

Anabolism and catabolism

Anabolism is a set of chemical processes aimed at creating new cells and tissues. To put it exaggeratedly, these are the processes of muscle tissue growth. The process absolutely opposite to anabolism is catabolism. Catabolism is the process of metabolic breakdown into simpler substances to release energy. For an athlete, what plays a role in the first place is how exactly this energy is generated. We are interested in the catabolism (breakdown) of proteins, or more precisely, how to prevent this, because in this case, our muscles will be used as an energy source (I wrote in detail about the formation of energy in the article “When is the best time to do cardio?”).

What is the protein-carbohydrate window?

Protein-carbohydrate window- This is the period of time after training when the body is in dire need of replenishment of nutrients and is capable of maximum anabolic response. They often simply say “carbohydrate” window or “protein” window. There is a lot of debate as to how long this “window” lasts. On average they talk about 1-2 hours after training. It is believed that this window opens approximately half an hour after the end of the training.

There is also an expression “close the carbohydrate window”, which implies the consumption of certain foods that reduce catabolism processes and trigger anabolism.

How to close the carbohydrate window when gaining weight?

If your goal is to gain muscle mass, then you must replenish your reserves of both protein and carbohydrates. This is exactly the case when the combination of porridge and boiled chicken or fish works great. Bananas and grapes are good in this case. In order to stop catabolism processes- You need to raise the level of insulin in the blood. Sweets are often used for this. Marshmallows are ideal - they are pure carbohydrates.

Gainers - protein shakes with a high carbohydrate content - have been developed specifically for weight gain.

How to close the carbohydrate window when burning fat?

There is an opinion that to burn fat after a workout you don’t need to eat at all. This opinion is based on the fact that having exhausted all reserves, energy will be drawn from fat. Actually this is not true.

If you finished a workout with a long cardio load and actually used fat as energy during the workout, then muscle breakdown will still begin at the end of the workout. Even if you do not set a goal to increase muscle mass, then losing the muscles that you have is, at a minimum, stupid. Therefore, your task is to consume protein. The most convenient option is protein isolate, i.e. protein shake with minimal fat and carbohydrates. Or it could be any low-fat dairy product.

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Is there a protein-carbohydrate (anabolic) window after training?

The basic idea is this: After strength training, your muscle fibers are damaged and your glycogen stores are depleted. By eating a mixture of protein and carbohydrates as quickly as possible after exercise, you offset these effects, so your body can quickly build more muscle. And it is believed that this magical state lasts only 30-40 minutes, and then the window closes, and whoever didn’t have time is late. Without closing the anabolic window, you will not build muscle, and your workout will be wasted.

Thanks to the efforts of the sports nutrition industry, newcomers especially often fall into this trap because they love to try on the nutritional regimens of elite athletes on steroids.

Anabolic window - only after training on an empty stomach

One of the ideas that formed the basis of the “anabolic window” is accelerated muscle breakdown after exercise, which must be quickly stopped. But in fact, the rate of muscle breakdown after strength training is only slightly increased (). Therefore, eating immediately after training will not play a huge role.

The exception to this rule is training on an empty stomach, when you do not eat for 4-5 hours or more. In this case, the breakdown of muscle protein increases significantly, so eating immediately after training is a good strategy ().

Moreover, all studies that show the existence of a protein-carbohydrate window were conducted specifically on athletes training on an empty stomach.

That's why what and when you ate during the day before training plays a decisive role.

Food is digested slowly, and the mere fact of an empty stomach does not mean that there are no nutrients in the blood. All of them enter the blood within 4-5 hours after you eat. So if your meal was 2-3 hours before training, you already have both proteins and glucose in the system, and there is no point in eating something before and immediately after training.

In this case, if possible, you should eat something protein-carbohydrate immediately before training. Not only will you get some amino acids into your bloodstream, which will be available during and immediately after your workout, but a small amount of carbohydrates will ensure that your glucose levels are stable and you have enough energy to get going. This option is also suitable for those who do not have the opportunity to eat immediately after training.

If you start your workout on an empty stomach (more than 3-4 hours after your last meal), you should eat 25-30 grams of protein immediately after your workout.

Lyle MacDonald gives the following figures:

If 3-4 hours have passed since your last meal, 30 minutes before training you should take a mixture of proteins and carbohydrates to normalize blood glucose levels and get some amino acids: 0.3-0.5 g/kg of both carbohydrates and protein will be a good starting point dot. Post-workout: 0.3-0.5 g/kg protein and 0.3-1.5 g/kg carbohydrates.

So, if your last meal was 2-3 hours before your workout, your body is still using the amino acids it provides for muscle repair and growth.

An in-depth review of research into the anabolic window was conducted in 2013.
One of the main things that scientists have discovered is that there is no convincing evidence that consuming carbohydrates and protein immediately after exercise increases muscle protein synthesis.

When it came to building lean muscle mass, protein timing didn't matter. In all the studies where participants consumed protein immediately after exercise, the results were slightly better, it turned out, simply because they consumed more total protein per day.

The anabolic window lasts a day

According to a study conducted by the Department of Kinesiology at McMaster University, Hamilton, Ontario, protein synthesis is increased within 24 hours after strength training ().

Muscle protein synthesis increases in the human body by 50% 4 hours after strength training, and by 109% after 24 hours, and then rapidly decreases, returning to baseline levels after 36 hours.

Thus, it is important that you eat within 1-2 days after training, and not within half an hour after it. The total amount of protein and carbohydrates throughout the day is critical (). This means you can't rely solely on post-workout protein and the mythical protein-carbohydrate window for muscle growth. Nutrition throughout the day plays an important role. The only exceptions would be elite athletes or people who train several times a day, as well as those who train on an empty stomach.

Modern dietetics has many secrets that help you lose weight more effectively. One of them is the carbohydrate window. It lasts for some time after an intense workout and has a key effect on further weight loss and muscle growth. During this period, the body requires certain food.

Why is a carbohydrate window necessary when losing weight?

Every person has encountered a ravenous appetite after good physical activity, for example, after the usual digging of beds. During this period, hunger becomes especially strong, which is why you can eat a lot of things. This is how the anabolic (carbohydrate) window manifests its effect - the period of time after a high-intensity load. During this period, the body is able to quickly absorb and metabolize carbohydrates. It would be more correct to say a carbohydrate-protein window, since after a workout, not only carbohydrates, but also proteins help to launch recovery processes.

During this short period, the athlete experiences an urgent need for fuel. Many novice athletes do not use the post-workout carbohydrate window to lose weight, and in vain, since it has many beneficial properties:

• increases the level of glucose in the blood, due to which proteins are absorbed faster, which promotes muscle gain and fat burning;
• neutralizes catabolic processes and the production of the stress hormone cortisol, which provoke the breakdown of muscle fibers;
• restores glycogen reserves in the liver and muscles;
• prevents the breakdown of muscle tissue (they consume more calories throughout the day, due to which a person loses weight);
• provides the opportunity to eat your favorite foods, for example, sweet fruits or marmalade, without compromising your figure, due to which a person can avoid breakdowns.

Mechanism of action

There is controversy regarding the length of the window. According to some sources, it lasts 45–90 minutes, according to others – 20–35 minutes. For this reason, it is better to close the carbohydrate window after a workout for weight loss immediately. This is recommended by many diet and sports experts. The essence of strength and cardio exercises is the destruction of existing muscle fibers, which are then restored, grow and increase in size. After intense exercise, the following happens in the body:

1. Compensatory mechanisms are activated. They promote muscle recovery. Only without food does the body draw reserves for regeneration from the muscle tissue itself.
2. Improves the absorption of protein necessary for muscle growth. During the day, this nutrient is absorbed differently. After a workout, the protein window also opens, so it is useful to consume protein at this time.
3. For a short time, the body has the ability to quickly absorb and metabolize carbohydrates. They go to restore the body. Also, simple carbohydrates after a workout for weight loss are effective because they prevent the launch of catabolic processes associated with the production of the hormones cortisol and adrenaline. They are blocked by insulin, the level of which rises when consuming carbohydrate foods.

Why you need to eat after a workout

The answer is simple - you need to eat after exercise to provide the body with energy for muscle recovery. Otherwise, he will begin to use his own muscle tissue as energy reserves, and this will lead to the accumulation of subcutaneous fat. It is worth noting that during the period of weight loss for fat burning after exercise, it is better to consume proteins rather than fast carbohydrates. The reason is that carbohydrate foods reduce to zero the production of growth hormone, which has a fat-burning effect. When you eat protein instead of carbohydrates, the following will happen:

1. The necessary amino acids will enter the blood.
2. The production of the stress hormone cortisol will stop.
3. Protein synthesis will begin, so the muscles will begin to recover, but the insulin level will not jump, which provokes the deposition of excess fat.

How to close the carbohydrate window

During the period of weight loss, it is better to avoid fast carbohydrates, since they provide only a temporary feeling of fullness and a surge of energy. Within half an hour, insatiable hunger will reappear, and your energy level will drop sharply. For drying (improving body contour), normal metabolism is important, and this is incompatible with sweets and baked goods. Carbohydrates with a low glycemic index are beneficial:

• vegetables;
• durum wheat pasta;
• baked or boiled potatoes;
• any cereals;
• peas, beans;
• whole grain bread products;
• chicken fillet.

During cutting, when you need to burn the maximum amount of fat and preserve muscle tissue, it is better to consume protein before consuming carbohydrates. Complex amino acids, whey protein hydrolysate or regular egg whites will help replenish its smell. To provide the body with energy more quickly, simple carbohydrates are better suited, but these are not those harmful cakes or flour products. Instead, it is recommended to use:

• marshmallows;
• marshmallow;
• chocolate;
• banana;
• grape;
• marmalade

After strength training

To lose weight after strength training, you need to “throw in” fast carbohydrates in combination with high-value proteins. It is better to consume foods in liquid form, such as cocktails or other drinks. Among carbohydrates, you should choose those that have a high glycemic index, for example:

• jam;
• jams;
• condensed milk;
• bananas, kiwi, apples;
• Brown sugar;
• jam;
• dates;
• raisin.

If you burn 500 calories after strength training, you can eat no more than 250 kcal. You shouldn’t give up protein foods, but you shouldn’t overdo it with their quantity. To provide the body with protein, many athletes use special protein shakes. In addition to sports nutrition, you can include in your diet:

• milk;
• lean poultry;
• oats;
• lentils;
• egg white;
• fish fillet.

After cardio

Compared to strength training, cardio (aerobic) exercise does not contribute to intensive muscle building. They only tone the muscles, after such training it is also necessary to close the carbohydrate window. It is necessary to consume carbohydrates after cardio within half an hour. Better in the first 20 minutes. eat the proteins first. The calorie content of foods should not be high. To close the protein window, cottage cheese, kefir, eggs are suitable, and for carbohydrates - fruits, bread, nuts, dried fruits. The main thing is not to overdo it, so as not to cause heaviness in the stomach.

Recipes for protein-carbohydrate dishes

If your workout occurs in the morning, you can consume carbohydrates to lose weight. Protein smoothies are more suitable for covering carbohydrate protein in the evening. It is also possible to mix proteins with carbohydrates, but in the evening it is better to avoid sweet foods and high-calorie ingredients. When choosing a specific recipe, you need to focus on calorie content. It should not be more than 50% of those burned during training.

Banana milkshake

This is one of the easiest smoothie recipes that you can use to close the carb window after a workout for weight loss. You can drink it both in the morning and in the evening, using it as a light dinner. For taste, you can flavor the cocktail with cinnamon or ginger. These spices have a fat-burning effect and help cleanse the body of waste and toxins. Banana can also be used for garnish by adding a few slices to the top of the smoothie.

Ingredients:

• skim milk – 300 ml;
• ripe banana – 1 pc.

Cooking method:

1. Peel the banana, chop and place in a blender.
2. Pour milk into it, preferably chilled.
3. Beat the drink until smooth and foamy.

Carbohydrate smoothie with kiwi, mango and honey

This cocktail has a very unusual taste thanks to the combination of kiwi and mango. The latter fruit provides the body with many vitamins, relieves heartburn and even relieves stress. No less useful is kiwi, which contains beta-carotene, fiber, pectin and magnesium. This fruit promotes weight loss due to the antioxidants in its composition, but they are present in the skin, so it can also be consumed.

Ingredients:

• mango – 150 g;
• skim milk – 300 g;
• kiwi – 2 pcs.;
• honey – 1 tbsp.

Cooking method:

1. Peel the fruit, you can leave the kiwi with the skin.
2. Cut them into small cubes, place in a blender bowl, and blend.
3. Pour in cold milk and beat the ingredients again.
4. Then add honey. Whip the smoothie one last time until smooth.

Oatmeal is a representative of slow carbohydrates, which ensures satiety and vigor for 3-4 hours. Cottage cheese is good for metabolism, and it is also slowly absorbed. In addition, the body expends a lot of energy to process this dairy product. As a result, for several hours after eating cottage cheese, calories are spent on it.

Ingredients:

• skim milk – 0.5 tbsp.;
• cottage cheese with fat content 1% – 200 g;
• banana – 1 pc.;
• oat flakes – 100 g.

Cooking method:

1. Cut the banana into pieces and place in a blender bowl. Grind until smooth.
2. Add the cottage cheese mashed with a fork. Beat everything again.
3. Pour in the cereal and pour in the milk. Beat one last time until smooth.

Video

Do you need to rush home from the gym to have time to eat within 30 minutes? Is there an anabolic window after training? Let's look at the research.

is a hypothetical state of the body that lasts for 30 minutes after completing physical exercise. It is believed that during this period the body absorbs nutrients as efficiently as possible, which leads to maximum recovery, muscle growth, etc. Therefore, both beginners and professional athletes should definitely drink a protein shake immediately after training, otherwise all their efforts will be wasted. in vain. Is this really true? Let's find out.

–theory

For a long time, the theory of the anabolic (protein-carbohydrate) window was based on the opinion that intense training sessions lead to damage to muscle tissue and depletion of glycogen stores in them. There is some truth in this.

It was then proposed that consuming highly digestible protein (eg whey protein) and high glycemic index carbohydrates (eg dextrose) immediately after training quickly provided muscle tissue with nutrients, i.e. amino acids, glucose, etc. that leads to:

• increasing the speed of muscle recovery;
• increased synthesis of muscle proteins;
• replenishment of glycogen reserves;
• maximum muscle hypertrophy;
• increasing strength indicators.

The theory sounds quite convincing, which is probably why it quickly took root in the fitness and sports nutrition industry. However, in practice the body works in a slightly different way.

Consuming protein and carbohydrates during the anabolic window is thought to provide two primary benefits—preventing muscle tissue breakdown and increasing muscle protein synthesis.

Carbohydrates create a large insulin response, which prevents catabolic processes, and proteins, in turn, increase muscle synthesis.

Without a doubt, to gain muscle mass you need protein synthesis to exceed protein breakdown. However, eating after a workout does not help this. And that's why.

1. First, muscle breakdown increases only slightly after intense strength training (breakdown rates are higher when training in a fasted state).Therefore, you should not worry about losing muscle tissue after training, unless you train on an empty stomach. Of course, it is unlikely that anyone in their right mind will go to the gym to lift iron on an empty stomach - after all, the body needs energy for training.
2. Secondly, studies have shown that consuming protein and carbohydrates immediately after training does not affect the rate of recovery and muscle protein synthesis at all. Scientists have found that eating within 1 hour or 3 hours after exercise has the same effect on muscle protein synthesis.This completely refutes the theory of the anabolic window, which lasts only half an hour.

While consuming carbohydrates can be beneficial for replenishing muscle glycogen, it is important to note that strength training does not deplete all energy stores.It's a different matter if we are talking about extremely long-term aerobic exercise (6 hours or more), which causes significant glycogen loss and requires immediate energy replenishment. 90-minute strength training does not lead to such consequences.

Read also:

What matters?

We have found that consuming protein and carbohydrates immediately after exercise is not important. Then what matters?

First, you need to determine your individual daily requirements for essential nutrients (protein, fat, and carbohydrates).

A sufficient level of carbohydrates is necessary for energy during training, and protein is necessary for the growth and repair of muscle tissue. Fats are required for normal functioning of the body and, like carbohydrates, are used to produce energy.

The amount of nutrients consumed should be evenly distributed throughout the day, preferably around your workouts. Eating a meal with a balanced amount of carbohydrates and protein 2-3 hours before going to the gym will give you more than enough energy to carry out high-intensity training. Given the slow rate of protein digestion, this will also ensure a stable and continuous release of amino acids into the bloodstream throughout your workout.

Post-workout nutrition is important, but not required immediately after finishing work in the gym. Similar to a pre-workout meal, a meal with a balance of carbohydrates, protein and fat should be consumed 2-4 hours post-workout to prolong the continuous release of amino acids and provide the body with essential nutrients (for recovery).

If you adhere to the above rules, the body will eventually receive nutrition for:

• performing high intensity exercises;
• replenishment of glycogen reserves after training;
• recovery and muscle building.

There are also several factors to consider. Obviously, if your goal is to gain muscle mass, you need to provide a surplus (surplus) of calories. If you are low on energy, your ability to build and repair muscle will be limited, even if you eat before and after your workout.

If you want to burn fat while maintaining muscle mass, you'll need to stick to these dietary guidelines so you can maintain muscle and train intensely (despite your energy deficit). At the same time, the ability to build muscle and recover from exercise will be limited due to the lack of calories.

Should you drink protein after a workout?

Although the anabolic window has proven to be a myth, don't skip your post-workout protein shake—it can be good for you.

First, it is not always easy to meet nutritional needs (especially protein) through food alone.

A protein shake is an easy, convenient and often delicious way to increase your daily protein intake without significantly increasing your calorie intake.

Secondly, those who consume creatine monohydrate can “mask” the taste of this product with a protein shake before or after a workout, without drinking high-sugar drinks such as fruit juice (which is often recommended by manufacturers).

Finally, if you do have to train on an empty stomach for any reason, or if you can't eat properly within 4 hours of training (for example, if you work out during your lunch break), a protein shake can be a big help by providing your body with the nutrients it needs to recover effectively. .