What is a carbohydrate window and why is it needed

The human body is designed in such a way that the nutrients entering it are wasted both during training and after it ends. For those who want to have a beautiful body, this feature is a definite plus. This is called the carbohydrate window.

What is the carbohydrate window

After the end of an intense workout, a person continues to intensively lose their energy reserves for some period of time. This process is called the carbohydrate window. The duration of this window is from half an hour to two hours. Its duration is individual for each person, it depends on the type of metabolism.

This window has several features:

• During this period, carbohydrates are processed more actively and better.
• Growth hormone production is increased.
• There is no accumulation of fatty deposits, since fast carbohydrates are actively processed. This energy goes into the process of self-healing.
• Creatine phosphate and glycogen combine quickly.
• All food eaten during this period goes exclusively into energy.

How to use the carbohydrate window

It is believed that the carbohydrate window should be used in different ways depending on the purpose of the exercise. If you try gain weight, after training it is imperative to take food... Moreover, it should be carbohydrates and proteins. These foods help produce insulin and increase the percentage of glucose in the blood. All this has a positive effect on metabolic processes. At the same time, the consumed carbohydrates will help to restore the spent glycogen stores during the training period.

It is best to eat foods that include carbohydrates that are quickly absorbed by the body. These include juice, fruit, or honey. In addition, you need to drink water to make up for its shortage.

It is beneficial to eat foods with a high glycemic index and easy-to-digest protein. Those people who work on gaining mass are advised to use a gainer for this purpose. It contains everything you need - amino acids, fructose, glucose and lactose, fast carbohydrates.

To close the carbohydrate window, you should not eat heavy foods that contain slow carbohydrates. Such food takes longer to digest than the carbohydrate window. In addition, its processing requires the expenditure of additional energy, which is already lacking after an intense workout.

Carbohydrate Slimming Window

If the goal of the training session is slimming, then, to close the carbohydrate window, it is worthwhile to limit yourself to food containing exclusively carbohydrates, without the presence of light proteins. This time is perfect for pampering yourself with a sweet treat without fear of harming your figure. Moreover, sweets will even benefit the figure.

All the food eaten at this time will be spent on replenishing strength and restoring muscles. So don't go hungry after your workout. Otherwise, it will be wasted.

It is best to eat some kind of fruit to close the carbohydrate window. It can be banana, grape, apple or orange. You can eat any other fruit as well. It is perfectly acceptable to eat even a bar of chocolate or a little honey. It is very good to drink a special drink called a gainer.