What is a protein-carbohydrate window and how to close it. What is a protein-carbohydrate window and how to “close” it? Why Close Your Carb Window After Your Workout

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

Surely you have identified people in the halls who, after training drinking protein shakes, eat bananas, and some even carry a container of buckwheat, for example, and boiled chicken. From the outside it looks pretty wild, but people who strictly monitor the quality of their body, concerned about muscle growth and fat burning, 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 decide on two concepts - anabolism and catabolism.

Anabolism and catabolism

Anabolism is a set of chemical processes aimed at creating new cells and tissues. Speaking exaggeratedly, these are the processes of growth of muscle tissue. The opposite of anabolism is catabolism. Catabolism is the process of metabolic breakdown into simpler substances in order to release energy. For an athlete, first of all, it plays a role, due to which exactly this energy is formed. We are interested in protein catabolism (breakdown), or rather, how to prevent this, because in this case, our muscles will be used as an energy source (I wrote in detail about energy generation in the article “When is it better to do cardio?”).

What is a protein-carbohydrate window?

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

There is also an expression "close the carbohydrate window", which implies the use of certain products that reduce the processes of catabolism and trigger anabolism.

How to close the carbohydrate window when gaining mass?

If your goal is to gain muscle mass, then you must replenish 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. To stop catabolism You need to raise the level of insulin in the blood. For this, sweets are often used. The perfect match for marshmallows is a pure carbohydrate.

Gainers are specially designed for mass gain - protein shakes with a high content of carbohydrates.

How to close the carbohydrate window when burning fat?

There is an opinion that for fat burning after a workout you do not need to eat at all. This opinion is based on the fact that having depleted all reserves, energy will be drawn from fat. Actually it is not.

If you ended the workout with a long cardio load and in the process of doing it, fat was really used as energy, then at the end of it, muscle destruction still begins. Even if you do not set the goal of increasing muscle mass, then losing the muscles that you have is, at the very least, stupid. Therefore, your task is to consume protein. The most convenient option is a protein isolate, i.e. protein shake with a minimum amount of fat and carbohydrates. Or it can be any low-fat dairy product.

And to receive more useful information every day, subscribe to our.

The so-called carbohydrate window after training is one of the most powerful tools for gaining muscle mass. But it should be used carefully, carefully selecting products for short-term nourishment of the body. Total, carbohydrate window - what is it? Is it so important for athletes to observe it?

So, even a person who is far from sports knows well that after a good physical activity, a good appetite arises. Doctors advise at this moment to refrain from eating and postpone it for 2-3 hours later. This is explained by the fact that a person is not able to normally control his hunger after exercise, so it can be trite to overeat.

So, what is a protein-carbohydrate window? The very period of time when a person after a workout feels “wolfish appetite” is what he is. In this moment a whole chain of biochemical processes takes place in the body, thanks to which he is able to absorb both carbohydrates and proteins very quickly. The first - give energy, the second - are the building material for the muscles. it allows you to quickly restore the body to prevent nutritional deficiencies.

As a result, the carbohydrate window after training - what is it? it period of 30-40 minutes (no more) when glucose uptake is accelerated in the body. By the way, the most optimal time for this is no later than 6 pm. It is during this period that the number of enzymes responsible for the processing of proteins increases in the body in waves. The only thing that the body lacks for this is those same carbohydrates.

Why close the white-carb window?

Is it necessary to close the carbohydrate window after a workout, because doctors do not recommend immediately taking a meal? If you rationally approach the choice of diet and do not exceed the allowable portion (in kilocalories), then, of course, it is necessary! It's not only accelerate muscle growth, but will also help to avoid a breakdown.

A "shock" portion of glucose after exercise contributes to the production of growth hormone, and also increases the concentration of insulin in the blood. All this together contributes to a faster absorption of protein.

If you constantly use the glucose-carbohydrate window in training, then the set of muscle mass will be performed as quickly as possible. The body with this diet daily absorbs 30-40 grams of protein what goes exactly to building muscle mass. Therefore, if you are pursuing the goal of building muscle, do not neglect the carbohydrate window and replenish your energy reserves on time.

General information about the protein-carbohydrate diet

The rate of carbohydrate absorption after strength training increases by about 3-5 times. However, we are talking exclusively about the so-called "fast" carbohydrates. These include:

• bananas;
• chocolate;
• nuts;
• cane sugar;
• raisin;
• condensed milk;
• jam;
• etc.

That is, the carbohydrate window after training should be closed with products with high glycemic index. As for proteins, you can prepare a standard banana protein shake. Better - whey, but egg is also allowed. To prepare it you will need:

• 300-400 grams of milk (minimum fat);
• 1-2 small bananas;
• 3-4 tablespoons of condensed milk;
• 13 teaspoons of cinnamon;
• berries. It is best to take 30-40 grams of raspberries or blackberries.

We carefully interrupt all this with a blender, then mix in a shaker. It is natural that cocktail prepared in advance. It should be drunk in small sips immediately after the end of power loads. Thus, the athlete will close the protein-carbohydrate window.

If there is no time for cooking, then you can use ready-made protein bars. They contain up to 30% of high-quality protein and a “shock” dose of glucose, which is what the body needs for quick recovery.

Carbohydrate window when losing weight - how to close it?

What will be the carbohydrate window after a workout for weight loss? Recommended slightly increase the portion of proteins, but reduce carbohydrates. For this purpose, the so-called "fitness bars" based on simple cereals are optimal.

Is it possible to make a cocktail to close the carbohydrate window from natural ingredients? The simplest recipe:

• skimmed milk;
• 20-30 grams of whey protein;
• 1 tablespoon sweetened condensed milk, honey, or cane sugar (fructose is also great, but takes much longer to break down)
• 1 medium pear.

It should be noted that the proposed options cocktails are suitable exclusively for building muscle mass and just for men. The weight loss option is also suitable for women, you just need to remember about acceptable daily intake of protein. For men it is 2.5 grams per kilogram of live weight, for women - 1.55-1.65 grams. The protein-carbohydrate window is approximately 15-20% of the daily total diet. This "dosage" should not be exceeded.

Carbohydrate window for "drying"

In strength training, there is also such a thing as "drying". Simply put - getting rid of fat mass while maintaining the already obtained muscle mass. Applies to both men and women. How to close the carbohydrate window in this case? Even professional trainers recommend use a multicomponent gainer(with added vitamins and minerals). There is already a balanced concentration of proteins and glucose, and fat is completely absent.

How to close the carbohydrate window after training during the drying process, using only natural ingredients? The best option is a mixture of milk, whey protein (soy should not be used) and 1-2 small bananas.

Protein Dosage is chosen as standard for an adult with physical, but not power load. Simply put, men during the drying process should be consumed daily 3 grams proteins per kilogram of live weight, women - up to 1.75.

Closing the protein-carbohydrate window when losing weight will require up to 25-30 grams of protein and 80-120 grams of carbohydrates. Do not forget about berries and ascorbic acid - it also plays an important role in the breakdown of proteins (400 mg per day is more than enough).

What happens if you do not close the carbohydrate window?

But is it really so important to observe the same carbohydrate window? What happens if you stop eating after exercise?

• First, it is partially disrupt metabolism.
• Secondly, the person will feel too tired even for everyday things.
• Thirdly, a situation may arise when an athlete visits the gym 3-4 times a week, but this does not affect his figure at all. That is, no muscle mass gain.

All this is an individual physiological feature, but it lies precisely in an improperly selected diet or a violation of the process of assimilation of proteins. A carbohydrate window is a great opportunity to more properly prepare your body for muscle building.

If we are not talking about strength training, but, for example, about fitness, then you should not increase the concentration of carbohydrates after exercise. After all, all metabolic processes are launched precisely after the breakdown of acid in the muscles. In fitness, this does not always happen.

Expert opinion in video from Dmitry Glebov

In total, now we know how important the carbohydrate window is after a workout, what it is and how to “close” it correctly. Ideally, a nutritionist should be involved in making a cocktail, since you need to take into account the physiology of your body. Some people have a fast metabolism, others don't. Only because of this "window" for someone takes 30-40 minutes, for others - 2-3 hours.

We are women ... And we are all so different: someone goes crazy at the sight of meat in French, and someone's knees tremble from the smell of fresh pastries. Sometimes we indulge in large meals, which ultimately leads us not only to subsequent mental anguish, but also to bulging sides or a rounded stomach. Having carefully scanned our appearance in the mirror, we firmly decide to change our lives from Monday: we go on a strict diet, run in the park in the mornings and evenings, and, having found a dusty subscription to a fitness club, we quickly rush there after work. After a couple of weeks, having carefully exhausted our body, we begin to realize that we are doing something wrong. Frequent dizziness does not allow you to devote yourself to work at 100%, and an increased feeling of hunger is only yes, and, in fact, there is no longer enough strength (both physical and moral) for training.

Are delusions the result of ignorance?

Many women, starting to play sports, believe that eating after six in the evening is absolutely unacceptable. Then they begin to study information about a balanced diet and, in general, about the diet during physical exertion. The realization of the harm that they caused to their body comes instantly, since constantly feeling hungry or exercising (in the evenings, for example) on an empty stomach is very harmful. All that is needed to achieve nutritional success is to eat a balanced diet, taking into account how the protein-carbohydrate window is formed after training.

Recovery period

Scientists have long found out that any physical activity forces the body to connect its internal resources, thereby returning all vital parameters to normal. It doesn't matter what type of training you prefer, whether it's jogging or Nordic walking. If this kind of activity is not a habitual process for your body, after the session there will be a recovery period, during which the protein-carbohydrate window will open.

Modern medicine divides this period into four stages:

1. Fast recovery.

2. Slow recovery.

3. Supercompensation.

4. Delayed recovery.

To prevent fatigue and start the process of fat burning, it is necessary to achieve tissue regeneration as quickly as possible. This result can be achieved by directly influencing the above phases of recovery through a change in diet. This will not only help prevent increased fatigue and help burn more calories, but also restore the ability to inspire new feats.

open horizons

The peak of active processes in the body occurs at the first two stages of recovery, when the body, “armed” with amino acids, is strenuously trying to “repair” the muscles. Replenishment is due to the breakdown of carbohydrates, both newcomers and those that have long been deposited on the sides. Accordingly, during this period, when the protein-carbohydrate window is open, it is advisable to eat in the form of proteins and carbohydrates, which will not have an undesirable effect on the process of losing weight. This is due to the fact that after exercise, the absorption of carbohydrates is 4 times faster compared to the normal state.

How long does the protein-carbohydrate window stay open?

Everyone who has tried to lose weight through physical activity at least once in their life knows that in order to lose weight, you should not eat for two hours after exercise. But it’s best to trust the research of scientists who found that due to physical activity, the protein-carbohydrate window after training can remain open from 40 to 120 minutes. Therefore, in order to “close” the window, there is no need to deny the body food during this period of time.

What do you eat after a workout?

Many personal trainers and nutritionists advise giving preference because, first of all, during the recovery period, the body needs amino acids that can bring the muscle mass damaged during training back to normal. This recommendation applies equally to both nutrition after strength training and nutrition after cardio, since the heart is the same muscle as biceps or triceps, which needs protein replenishment no less than others. When it comes to closing the carbohydrate window, many experts disagree. Some are sure that it is impossible to satisfy carbohydrate hunger under any circumstances in order to burn already accumulated reserves. Someone, on the contrary, advises to use the moment to enjoy your favorite sweets, explaining that during this period all the calories that have arrived will be spent on restoring the energy reserve of glycogen, and, accordingly, will not affect the proportions of the body.

On the protein side of the coin

Proteins are the most important part of the diet, without which the tissues of the body cannot be renewed. After training, you should not eat meat fibers (chicken, for example), since meat products are processed for quite a long time, and the body will not be able to immediately replenish the supply of amino acids it needs. The best way to provide yourself with nutrients is to drink or eat some fermented milk product (for example, 200 g of cottage cheese).

On the carbohydrate side of the coin

As tempting as the idea of ​​being able to burn more carbs in less time may sound, you should never forget that everything has its pros and cons. An open carbohydrate window during weight loss can provoke the opposite effect, creating excellent conditions for the body to slow down metabolism, and, accordingly, to accumulate a new portion of subcutaneous fat. Especially if the periods of fasting after a workout are repeatedly repeated, the body will begin to actively prepare itself for such pauses, saving carbohydrates and increasing reserves. It doesn't matter what the goal of your workout is (whether you want to lose weight or gain muscle mass), all you need to do is close the carbohydrate window after training. Allowing ourselves to take a small amount of carbohydrates, we do not allow the body to starve, slow down the metabolism and save fat reserves for the next time.

Close the window

When closing the protein-carbohydrate window after a workout, it is worth considering the energy value of the meal taken, which should not exceed 50% of the calories expended during physical activity. Thus, if you burned 500 kcal during a workout, then 250 kcal is the same figure that reflects the calorie content of your meal after active sports.

A sample menu of what to drink after a workout:

1. Mix 200 ml of milk, banana and 2 proteins.

2. Beat 200 g of drinking yogurt with 1 tsp. honey or any fruit.

3. We combine in a blender 3 tbsp. l. boiled buckwheat with a glass of milk.

4. Mix 200 ml of freshly squeezed carrot juice and 100 ml of milk.

Do not overeat and stick to a balanced protein-carbohydrate window after your workout are the main rules for maintaining an attractive shape. Going in for sports, you need to forget once and for all about the various low-calorie diets that cause harm to the body. Remember: once you start exercising, severe calorie restriction is no longer for you.

There is a theory in nutrition that says that there is a certain time period after a workout that has a key effect on your recovery and further muscle growth. It's called the carbohydrate window. The essence of this concept is that during this period the body especially needs carbohydrates. Thanks to the intake of carbohydrates at this time:

• The production of the anabolic hormone insulin, which promotes the growth of muscle tissue, is activated;
• The production of the stress hormone cortisol, which leads to the breakdown of muscle fibers, is also neutralized;
• Restores glycogen stores in muscles and liver;
• Processes are launched that contribute to the restoration of muscle tissues damaged during training.

It is believed that this particular meal is a key factor for your further progress. Today we will try to figure out how true this theory is, why close the carbohydrate window and what products are best suited for this.

Why close your carb window after a workout?

One of the key principles of proper nutrition for gaining muscle mass is: you should not experience a strong feeling of hunger. It is unlikely that after a hard workout in the gym, at least one person does not experience it. Fasting is inevitably accompanied by the production of the stress hormone cortisol, which contributes to the destruction of muscles, and this should not be allowed during the period of mass gain. In addition, it will quickly replenish the energy spent and help you recover faster.

Often nutritionists recommend using high carbs (fast carbs) to close the window. This includes any fruit, baked goods, confectionery, and any foods rich in sugar. Gainers (protein-carbohydrate mixtures) can also be attributed to this group, since fast carbohydrates (sugar, maltodextrin, dextrose, amylopectin, etc.) make up 60-80% of the product. It is believed that during this period, fast carbohydrates will not affect your weight in any way and will not be deposited in the form of fat, since they will immediately go to replenish glycogen stores. Of course, this is mostly misleading. In order to gain or lose weight, it is important to consider the total number of calories consumed per day, and not be tied to any particular meal. A similar approach to post-workout nutrition is practiced by many mass-gaining athletes, claiming that closing the carb window actually helps them improve their performance. Yes, during the period of mass gain, this will bear fruit, as it will help create an energy surplus.

Let's talk about how long is the carbohydrate window? It is difficult to answer specifically, but according to various sources, it can be 45-90 minutes. Renowned bodybuilder Ronnie Coleman generally believed that if strength training lasts 1 hour, then the carbohydrate window lasts the remaining 23 hours a day. Perhaps for genetic uniques and professional athletes who spend thousands of calories in one workout, this is true: all the food eaten during the day goes to replenish the spent energy reserves. However, for most ordinary people, this approach to nutrition after training is unacceptable.

Not always after a workout you need a plentiful intake of carbohydrates and a strong rise in insulin levels. Sometimes this can only harm your result. During training, the production of growth hormone increases, which, in addition to all its beneficial properties, also has a fat-burning effect, which is especially important during weight loss or drying. Together with the intake of carbohydrates, you reduce its production to zero and provoke the production of insulin, which just the same contributes to the deposition of excess adipose tissue. Therefore, if your goal is to burn fat, then it is better to slightly postpone carbohydrate intake in order to prolong the production of growth hormone. To dampen the secretion of the stress hormone cortisol, take amino acids or eat a fast-digesting protein source such as egg whites. So the right ones will get into the blood, the secretion of cortisol will stop, protein synthesis will begin, and the muscles will begin to recover, but after that the level of insulin will not jump.

In any case, during the period of fat burning, it is better to stay away from fast carbohydrates altogether. A surge of energy and a feeling of fullness from them is nothing more than a phantom sensation. Half an hour after eating fifty grams of simple carbohydrates, you will feel hungry again, and your energy level will drop as sharply as it went up. During the drying period, it is very important to maintain a normal metabolism, so it will be easier for the body to get rid of all that is superfluous. A fast metabolism and sweets or pastries are incompatible things.

Much more appropriate on a diet is the intake of carbohydrates with a low glycemic index. They really quickly replenish the spent energy, stop catabolism, satisfy the feeling of hunger for several hours, while not causing a strong rise in insulin levels. Complex carbohydrates include any cereal (preferably as little processed as possible), durum wheat pasta, vegetables, boiled and baked potatoes.

How to close the carbohydrate window?

During a set of muscle mass, the choice of most athletes falls on simple carbohydrates and a protein shake or a portion of a gainer. Such a scheme is quite the place to be if you need a high total caloric content of the diet. After 40-60 minutes, this should be followed by a full meal, rich in animal proteins and complex carbohydrates. So you supply your body with everything necessary for recovery.

During the period of weight loss, everything is much easier. If you are a girl and your goal is just to lose weight, and you are not interested in muscle mass, then you don’t have to worry too much about the carbohydrate window. Of course, if you are doing strength training in the gym, then some complex carbohydrates will improve your well-being and help you recover faster, but there is not much point in closing the carbohydrate window after a run or other cardio load, since you were doing aerobic, not anaerobic exercise.

Everything is much more difficult during the cutting period, when your goal is to burn as much fat as possible and preserve as much muscle tissue as possible. Closing the carbohydrate window is absolutely necessary to bring the body out of a catabolic state, but this must be done correctly so as not to create a calorie surplus. However, prior to taking carbohydrates, it is advisable to take a fast-digesting protein, such as BCAAs, complex amino acids, whey protein isolate or hydrolyzate. If you are not using sports nutrition, then regular boiled egg whites are best. This will reduce the production of cortisol to zero, but will not raise the level of glucose in the blood. Wait 40-60 minutes before your next meal. So you increase the duration of the production of your own growth hormone. It turns out that muscle tissue will be in a state of anabolism, and adipose tissue will be in a state of catabolism. This is exactly what you need for high-quality fat burning. After that, you can slowly go home, where the next meal should be waiting for you. It should contain complex carbohydrates, high-quality protein and fiber, but not be high in calories.

So, we figured out what to eat to close the carbohydrate window at certain stages of the training. Now let's list the products that are best suited for this.

What happens if you don't close the carbohydrate window?

During exercise, your body is under severe stress, and the endocrine system responds to this by producing cortisol. This hormone contributes to the breakdown of muscle tissue, it continues to be produced until the first meal after a workout. Therefore, at least some nutrients the body must receive after training, it is critical for the preservation and further growth of muscle tissue.

The carb window is an important part of post-workout recovery, but it's okay if you sometimes forget to do it.

Many nutritionists believe that during a set of muscle mass, the amount of calories, proteins, fats and carbohydrates eaten per day, and not for specific time intervals, is of fundamental importance. In other words, if you eat carbohydrates not immediately after a workout, but after a few hours, nothing bad will happen, since you still got the necessary nutrients.

Drying is a little different. Imagine that you are on a low-carb diet, and your daily carbohydrate intake is 150 grams. Of course, it is best to eat these carbohydrates before and after training. Before - to energize the body for long-term work, after - to restore glycogen stores and improve well-being.

Sometimes carbohydrate loading is not recommended at all. This applies to evening and night workouts. Excessive bursts of insulin in the blood at this time are of no use to you, this will lead to a set of excess fat. Simple carbohydrates in this situation are completely inappropriate. If you are very hungry, then eat some complex carbohydrates (up to 80 grams in dry form), but it is better to limit yourself to protein foods or a protein shake.

The carbohydrate window (to be more precise, the protein-carbohydrate window) is a short period after a high-intensity workout, when the body is able to quickly absorb and process nutrients. Knowing about it can be used to accelerate weight loss or muscle gain.

When does the window appear?

Everyone knows the feeling of intense hunger after exercise. Such a state can be called an everyday case of a protein-carbohydrate window.

Usually this interval lasts from 20 to 40 minutes after training. The emerging hunger signals that the body has used up its own reserves and urgently needs to be replenished.

Some athletes prefer not to succumb to hunger, knowing that after class it is necessary to refuse food for 1.5-2 hours. Since the body is not yet ready to fully accept food. However, we are talking here more about a full lunch or dinner. That is, about solid foods, the digestion of which will take time and energy.

Immediately after a workout, you can drink a factory-made or self-made protein-carbohydrate (if you are gaining weight) or protein (if you are losing weight) cocktail. Liquid food is easy to digest, and nutrients quickly enter the bloodstream.

We close correctly

Mass gain involves hard training with heavy weights at the limit. After all, it is necessary to achieve microtraumas of muscle fibers for subsequent supercompensation. Losing weight, on the other hand, aims to spend as much energy as possible, in fact - in any way. Let's figure out how to close the protein-carbohydrate window in both cases.

When gaining mass

It is known that muscle growth does not occur during training, but after it is completed. During exercise, you injure muscle fibers, and the body tries to restore them with a margin in order to withstand the load next time. For this reason, the process of replenishing resources at this stage is very important.

After a hard workout, adrenaline and cortisol levels rise sharply in the body. You are putting real stress on your body. These hormones destroy the muscles you are working so hard to build.

To block their effects, fast carbohydrates are needed. They cause the production of insulin, which is their antagonist. The carbohydrate window allows you not to be afraid that what you eat is deposited in fat, because the metabolic rate increases.

Protein is needed for the restoration and growth of muscle fibers. It is the main building material of our body.

The need of athletes for protein is very high, but, unfortunately, this element is not always well absorbed. A low amount of digested protein slows down the mass gain process. This is another reason to use the protein-carbohydrate window and absorb all the necessary elements.

Given that the notorious window is very short, every minute plays a big role. You won't be able to take advantage of it if you're used to snacking only after you get home from the gym, stopping on your way to the store.

By the way, there is another purely protein window that opens at 11-12 pm. Late intake of protein is necessary for athletes in order to support the production of growth hormone and restore tissue as much as possible.

When losing weight

If your goal is to lose weight and you've just completed a cardio or high-rep workout with light weights and high reps, the recommendations are slightly different.

After cardio, in principle, you can just drink mineral water. However, the muscles also worked, and even if you are not interested in their growth, it will be wrong to lose what you have. Therefore, it is advisable to support them and additionally consume some protein product. It can be a protein shake, low-fat cottage cheese or kefir.

After a strength fat-burning workout in the gym, in addition to protein, you can eat a sweet fruit, a slice of chocolate, or add a spoonful of jam or honey to a cocktail. A small amount of carbohydrates when losing weight is allowed, especially since the carbohydrate window is in effect, so don't worry.

Which products to use

If you do not use sports nutrition, you can close the protein-carbohydrate window with regular products.

As for carbohydrates. Although the rate of their assimilation increases 3-4 times after training, this does not mean that you can uncontrollably eat buns and drink sugary milk drinks from bags.

It is known that all carbohydrates are divided into fast and slow.

• Foods with fast carbohydrates contain a lot of sugar and immediately enter the bloodstream, causing a jump in insulin. They have a high rate of glucose absorption - the glycemic index (GI).
• Slow carbohydrates enter the bloodstream gradually and are an excellent source of energy for the whole day. In addition, they have a positive effect on digestion, as they contain a lot of fiber. These substances are the basis of a healthy diet and are found in cereals, beans, vegetables and some fruits. All of these products have a low GI and are indicated for weight loss.

It turns out that slow carbohydrates are necessary for a good figure, and fast carbohydrates can be included in your diet with caution, as they are dangerous for losing weight. And when gaining mass, no one needs excess fat.

After training, the situation changes dramatically. At this time, fast carbohydrates and protein are needed. The easiest way to get this combination is from sports nutrition. True, according to the budget, it will come out more expensive than conventional products.

If you do not use sports nutrition, the following are suitable as carbohydrates:

• marshmallow;
• jam;
• any sweet fruit;
• prunes, dried apricots and other dried fruits;
• buckwheat or brown rice;
• jacket-baked potatoes.

You can close the need for protein with the following products:

• skim cheese;
• canned fish in its own juice (tuna, pink salmon);
• boiled chicken breast;
• low fat dairy products.

Portion should be small. You can eat a full meal when you come home, a couple of hours after training. The disadvantage of these products is that they will have to be taken with you to the gym and eat in the locker room. Therefore, many prefer to close the protein-carbohydrate window with cocktails. You can make them at home in a shaker and shake again before drinking.

Criticism

At the moment, such a phenomenon as a carbohydrate window has rather an empirical theoretical basis. That is, it is assumed that the body works like this. Athletes and coaches talk about it and write about it. But, serious scientific studies that would confirm or refute this phenomenon have not been conducted. Some scientists believe that the carbohydrate window is a myth.

The practice of eating proteins and fast carbohydrates within 40 minutes of a workout is quite popular. Many people managed to make sure that the competent closing of the window is useful both for losing weight and for gaining mass.

In the case when the opinions of experts do not agree, it is best to test the theory on yourself. During the month, take advantage of the protein-carb window and note the changes that occur. If you are satisfied with the effect, you can make the window a permanent part of your food system.

The protein window that opens late at night is also not scientifically proven to be effective and is often viewed as a myth. However, the practical result of a protein meal at this time is confirmed by many athletes. This is a great way to quickly increase muscle mass.

While the carb window has not been researched enough to date, practice shows that it is an effective technique for improving athletic performance.