Sports activities change the hormonal background, metabolism and destroy muscle fibers. Training is a definite push that triggers many biochemical chains.
Changes in the body occur not at the time, but after the session, so nutrition should be given special attention after training.
After training, a carbohydrate window appears in the body. At this time, the body's ability to absorb carbohydrates at an enormous rate for energy recovery increases.
Why close the carbohydrate window?
During training, the body actively produces adrenaline and cortisol, thanks to which a person does not feel very tired, gets strength and increases endurance . When the training is over, the hormones do not stop, which causes the body to start taking energy from the muscles. Because of this, it is very important to take time to close the carbohydrate window, especially for weight loss and muscle building. Eaten carbohydrates provoke the production of insulin, which returns the body to normal mode of operation.
Experts advise eating foods containing carbohydrates, immediately after training. There is no consensus as to how long it takes to continue the carbohydrate window after cardio, power and other physical exertion. But still, it is believed that in the first half hour carbohydrates are digested much faster than usual.
The better the carbohydrate window is closed?
It all depends on the purpose of the training. If you, for example, want to increase the size of muscle mass, it is best to use special sports supplements, which consist of carbohydrates. If you are not used, there is no natural food, then banana is ideal for closing the carbohydrate window.
If your goal is to lose weight, then to close the carbohydrate window after training use: citrus fruits, apples, grapes and other fruits , as well as some vegetables, for example, tomatoes. In addition, you can afford honey, which, in fact, consists entirely of carbohydrates.
Some people think that after training it is necessary to eat a portion of legumes, porridge or cereals. But the fact is that such products are acquired long enough, and you simply do not invest in a thirty-minute limit.
After training, you can indulge in forbidden sweets, although they are not as useful as fruit, but after hard training all harmful carbohydrates will be spent on energy recovery and will not spoil your figure.