The protein-carbohydrate window is the effect of improving the permeability of muscle cell membranes for the entry of amino acids and carbohydrate chains, as well as nerd and hormones into them. In other words, muscles begin to absorb proteins and carbohydrates three times faster and better than at rest.
Carbohydrate window - moment effective growth muscles.
How to properly manage the carbohydrate window to maximize the anabolic effect of the muscles.

I think you've had situations when, after a good physical work a wolfish appetite is played out and you are ready to eat everything. In fact, we can say that this is a kind of prototype carbohydrate window, only at the primitive household level. If we give a scientific definition, then this is a certain period of time (after high intensity training), during which the body develops a short-term ability to rapidly absorb and assimilate carbohydrates.

Typically, this period is 20 to 40 minutes after exercise. It is during this period that the body experiences an urgent need for nutrition. Many athletes do not take advantage of the carbohydrate window and are in vain. it:

• is a powerful stimulating factor;
• affects the increase in the level of growth hormone;
• increases insulin levels in the blood, thereby promoting faster protein absorption.

Note:

It would be more correct to say that the protein-carbohydrate window, because It is these two nutrients that help to most effectively launch recovery post-workout processes and take advantage of the synergistic effects of the two components.

We all remember that muscle growth does not occur during training, but after training. Those. we give a volumetric power load to the whole body, destroy fibers, change our hormonal background, in general we squeeze out all the juices from the body and all this in order to recover and grow well later.

It turns out that the training itself is only trigger to launch complex biochemical chains leading to the desired result. Feel the effect of physical activity it is possible only after training, when the compensatory functions of the body are triggered, physiological phases begin to flow.

Therefore, in order to create a composite and embossed body, it is necessary pay close attention to nutritional issues exactly immediately after training... Note, immediately after training, and not: “yes, I'll change, take a shower, get home, turn on the TV and ...”. In no case should you wait so long. The best option is this: they completed the last exercise and immediately crushed the pre-prepared food set.

In general, if we consider the entire technical side of the growth of the body, then protein is the main building element for muscle tissue, so it simply needs to be consumed, and consumed in accordance with your body weight. The degree of assimilation of protein by the body is a “floating”, unstable value and at different times (including age groups) framework, a person can assimilate either more or less of it.

However, there are times when a small miracle happens and the body opens its physiological gateway to load more protein amino acids. This "fairy tale" significantly helps to whip up the processes of protein synthesis and occurs immediately after the end of the workout. Thus, within 20 - 35 minutes after training, it is very important to close this “carbohydrate hole”.

There is also a “protein window”, which also opens for the first time after training and the second time occurs at night. In this regard, it would be more correct to say that after training it is necessary to close protein-carbohydrate window, and at night - only protein.

Note:

An overnight protein intake is essential primarily to maintain the secretion of anabolic hormones and maximize muscle recovery. It is at night that metabolic processes proceed much more efficiently and amino acids better enter the cells. This is due to a drop in blood sugar and the onset of a condition called hypoglycemia.

Considering the hormonal side training process, then during strength training in the body, the level of stress hormones - adrenaline and cortisol - rises sharply. We can say that these are a kind of "energizers" that create the desired mood for us, remove fatigue and feed our inner (including emotional) reserves.

All this is good, but only during training, after which their effect negatively affects the body, in particular, catabolic processes of muscle tissue destruction are triggered. And here is the time to come to the rescue of the antagonist of stress hormones - insulin. It smoothly launches recovery processes. For the latter to happen, it is necessary to raise insulin levels in a simple and straightforward way - by eating high-carb foods in combination with high-quality protein.

If this does not happen, then the muscle glycogen depot (which needs to be replenished) will quickly deplete from power loads and the body will literally "eat its own muscles." As a result, all this will result in the accumulation of subcutaneous fat.

So, we figured out that you need to “plug up” the windows, but with what?

Close the carbohydrate window. Post-workout foods.

After training, the rate of absorption of carbohydrates increases by 3 - 4 times. And here it would seem - "peel" carbohydrates as much and what you want, but no, everywhere there are nuances.

There are so-called fast and slow or “bad” and good ”carbohydrates. Most of the diet should be exactly slow (cereals, cereals, legumes, etc.) since they have a lot of fiber, they improve intestinal motility and gradually saturate the body with energy throughout the day. Fast, however, must be consumed in much smaller quantities and only on holidays.

So, after training, everything changes exactly the opposite. Those. it is necessary to “throw in” fast carbohydrates, coupled with high-value protein. It is best to have this business in liquid form. (cocktails, drinks), but a solid option to stock up for a later meal. Of carbohydrate products, those with a high glycemic index are perfect, for example: jams, preserves, brown sugar, jam, condensed milk, honey; fruits (banana, kiwi, apple, watermelon); dates, raisins; fresh juice; baked potato; coarse wheat pasta; Brown rice.

Note:

The glycemic index is an indicator of the rate at which glucose is broken down and absorbed by your body.

Glycemic index- indicator of influence food after consuming them for blood sugar levels. The glycemic index is a comparison of the body's response to a food with the body's response to pure glucose, which has a glycemic index of 100. The glycemic indices of all other foods are compared to the glycemic index of glucose, depending on how quickly they are absorbed. When a food is assigned a low glycemic index, it means that blood sugar rises slowly when consumed. The higher the glycemic index, the faster the blood sugar level rises after eating the product and the higher the instantaneous blood sugar level after eating the food.

The glycemic index of a product depends on several factors - the type of carbohydrates and the amount of fiber it contains, the method of heat treatment, the content of proteins and fats.

Protein products are perfect: cottage cheese, tuna, chicken breast, milk.

Let us repeat that it is best to start your refueling with the “liquid phase”. Dressing preparation options:

Vitamin drink

1. 1 liter of filtered water;
2. 5 crushed tablets of ascorbic acid (or powder);
3. juice of half a lemon;
4. pharmacy rosehip syrup ( 2 tbsp. spoons);
5. cane sugar or honey ( 2 tbsp. spoons);

Mix the ingredients thoroughly and consume immediately after training. You can also eat a banana or green apple.

Across 20-30 minutes, you can safely move on to the second, already protein-carbohydrate cocktail.

Protein shake

1. 300-400 ml of milk ( 1.5% fat);
2. 250 grams of cottage cheese (fat-free);
3. 1 medium banana;
4. honey / condensed milk ( 2 tbsp. spoons);
5. oat flakes ( 2-3 st. spoons);
6. 2-3 egg whites (can be raw, but boiled is better);
7. berries (blackberries, raspberries, cranberries, etc.);
8. cinnamon ( 0.5 tsp).

Shake everything in a mixer and use in small sips.

Generally speaking, the post-training processes consist of two stages.

After closing the main protein-carbohydrate window, after 1 hour you can start eating solid food. Here again, choose foods with a high glycemic index and a good amino acid composition of protein.

And the nighttime protein window is best closed with ordinary cottage cheese with a little milk.

It is during this period that you need to refuel with such carbohydrates as oatmeal cookies and tea with a slice of dark chocolate.

It should also be said that there is no need to be afraid of glucose deposition (in the form of fat) due to the intake of foods with a high glycemic index. Indeed, after training, muscle glycogen stores are depleted and the body first gives priority to replenishing ist rich reserves, and only then the accumulation of fat. Therefore, first glucose is delivered to the place of glycogen synthesis - muscles and liver, and only then where it will be sent.

So, the protein-carbohydrate window provides the strongest anabolic boost for growth. muscle mass and strength.

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

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

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

Why close the carbohydrate window after exercise?

One of the key principles proper nutrition to gain muscle mass says: you should not experience a strong feeling of hunger. Hardly after a hard training in gym at least one person does not experience it. Fasting is inevitably accompanied by the release of the stress hormone cortisol, which contributes to muscle breakdown, and this cannot be allowed during the period of weight gain. Plus, it will quickly replenish the wasted energy and help you recover faster.

Often, dietitians recommend using high carbohydrates (fast carbohydrates) to close the window. This includes any fruit, baked goods, confectionery, and any sugar-rich foods. 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 as fat, since they will immediately be used to replenish glycogen stores. Of course, this is mostly a misconception. 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. This post-workout approach is adopted by many athletes to gain weight, claiming that closing the carbohydrate window does help 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. Well-known bodybuilder Ronnie Coleman generally believed that if strength training lasts 1 hour, then the carbohydrate window lasts the remaining 23 hours a day. Possibly for genetic uni and professional athletes that spend thousands of calories in one workout, this is really so: all the food eaten during the day is used to replenish the spent energy reserves. However, for most ordinary people, this post-workout approach is unacceptable.

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

In any case, it is best to stay away from fast carbs during the fat burning period. The surge of energy and the feeling of fullness from them is nothing more than a phantom sensation. Half an hour after taking fifty grams of simple carbohydrates, you will feel hungry again, and your energy level will drop as sharply as it rose. 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 unnecessary things. And a fast metabolism and sweets or baked goods are incompatible things.

It is much more advisable to take carbohydrates with a low glycemic index on a diet. They really quickly replenish the spent energy, stop catabolism, satisfy hunger for several hours, without causing a strong rise in insulin levels. Complex carbohydrates include any cereals (preferably, they should be as little processed as possible), durum wheat pasta, vegetables, boiled and baked potatoes.

How to close the carbohydrate window?

When gaining muscle mass, most athletes choose simple carbohydrates and a protein shake or serving of a weight gainer. Such a scheme is quite the case if you need a high total calorie diet. After 40-60 minutes, there should be a full meal, rich in animal proteins and complex carbohydrates. This will provide your body with everything it needs to recover.

During the period of weight loss, everything is much easier. If you are a girl and your goal is just to fold excess weight, and muscle mass does not interest you, 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 a few complex carbohydrates will improve your well-being and help you recover faster, but there is little point in closing the carbohydrate window after running or another cardio load, since you performed an aerobic, not anaerobic, load.

It's much more difficult during the drying period, when your goal is to burn as much fat as possible and preserve muscle tissue as much as possible. It is imperative to close the carbohydrate window in order to remove the body from 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 absorption protein such as BCAAs, complex amino acids, whey protein isolate or hydrolyzate. If you are not using sports nutrition, regular boiled egg whites are best. This will lower cortisol production to zero, but not raise blood glucose levels. Wait 40-60 minutes before your next meal. This will increase the duration of your own growth hormone production. It turns out that muscle tissue will be in a state of anabolism, and adipose tissue - in a state of catabolism. This is exactly what is needed for high-quality fat burning. After that, you can take your time to go home, there 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 is there to close the carbohydrate window at certain stages of training. Now let's list the products that are best suited for this.

Stage of the training process	Immediately after training	40-60 minutes after training
During weight gain	1. Portion whey protein+ 2 medium bananas or 100 grams of dried fruit 2. Serving High Carb Gainer	150 grams of cereals, potatoes or pasta (dry), 200 grams chicken fillet, turkey, fish, or lean beef
When losing weight	1. After cardio workout - optional 2. After strength training- whey protein isolate or hydrolyzate + 80 grams of oatmeal, buckwheat or rice	80 grams of cereal or pasta (dry), 200 grams of fresh vegetable salad, 200 grams of chicken fillet or scrambled eggs from two whole eggs and ten proteins
Drying	1. Several servings of BCAAs or complex amino acids2. Serving of Whey Protein Isolate or Hydrolyzate	50 grams of cereal or pasta (dry), 150 grams of fresh vegetable salad, 200 grams of chicken fillet or scrambled eggs from two whole eggs and ten proteins

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

Your body is under severe stress during exercise, and endocrine system reacts to this by producing cortisol. This hormone promotes the breakdown of muscle tissue, it continues to be produced until the first meal after training. Therefore, the body should receive at least some nutrients after training, it is critically important for the preservation and further growth of muscle tissue.

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

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

On drying, things are a little different. Imagine you are on a low-carb diet and your daily carbohydrate intake is 150 grams. Of course, the smartest thing to do is to eat these carbs before and after your workout. Before - to energize the body for long-term work, after - to restore glycogen stores and improve well-being.

Sometimes it is not recommended to do a carbohydrate load at all. This applies to evening and night workouts. You don't need extra bursts of insulin in the blood at this time, this will lead to a set of excess fat. Simple carbohydrates are completely irrelevant in this situation. If you are experiencing severe hunger, 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.

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

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

Thanks to the efforts of the sports nutrition industry, beginners who are very fond of trying on the dietary patterns of elite athletes on steroids especially often fall into this trap.

Anabolic window - only after fasting workouts

One of the ideas behind 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 raised (). Therefore, instant food 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 is significantly increased, so eating immediately after training is a good strategy ().

Moreover, all the studies that show the existence of a protein-carbohydrate window have been conducted specifically on athletes who train on an empty stomach.

This is why what and when you ate during the day before your workout is crucial.

Food is digested slowly, and the very fact of an empty stomach does not mean that there are no nutrients in the blood. All of them enter the bloodstream 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 exercise, a small amount of carbohydrates will ensure stable glucose levels and enough energy to work. This option is also suitable for those who do not have the opportunity to eat immediately after training.

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

Lyle MacDonald gives these numbers:

If 3-4 hours have passed since the last meal, 30 minutes before training it is worth taking a mixture of proteins and carbohydrates in order to normalize blood glucose levels and get some amino acids: 0.3-0.5 g / kg and carbohydrates and proteins will be a good starting point. point. 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 receives for muscle repair and growth.

In 2013, an in-depth review of research on the anabolic window () was conducted.
One of the main things the scientists have found is that there is no conclusive evidence that consuming carbohydrates and proteins immediately after exercise boosts muscle protein synthesis.

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

Anabolic window lasts a day

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

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

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

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

When does the window appear?

Everyone knows the feeling of intense hunger after exercise. This condition can be called a common case of the protein-carbohydrate window.

Typically, this interval lasts 20 to 40 minutes after training. The emerging hunger signals that the body has used up its own reserves and urgently needs recharge.

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

Immediately after training, you can drink a factory-made or self-prepared protein-carbohydrate (if you are gaining weight) or protein (if you are losing weight) cocktail. Liquid food is easily digested and nutrients are quickly absorbed into the bloodstream.

Close correctly

Mass gain assumes hard training with large weights at the limit of possibilities. 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 either case.

When gaining weight

It is known that muscle growth does not occur during training, but after its completion. During the exercise, you injure the 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, the body's levels of adrenaline and cortisol rise sharply. You are putting real stress on your body. These hormones destroy the muscles that you are trying so hard to build.

Fast carbs are needed to block their effects. They trigger the production of insulin, which is their antagonist. The carbohydrate window allows you not to fear that what you eat will be deposited in fat, because the metabolic rate increases.

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

The protein requirement of athletes is very high, but, unfortunately, this element is not always well absorbed. A low amount of digested protein inhibits the process of gaining weight. This is another reason to use the protein-carbohydrate window and assimilate all the necessary elements.

Considering that the notorious window is very short, every minute plays a big role. You will not be able to take advantage of its benefits if you are used to snacking only after you arrive home from the hall, stopping by on the way to the store.

By the way, there is another pure protein window that opens at 11-12 pm. Late protein intake is essential for athletes to support growth hormone production and maximize tissue repair.

When losing weight

If your goal is to lose weight and you've just completed a cardio or high-reps cardio or high-intensity gym session, 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 growing them, losing what you have will be wrong. Therefore, it is advisable to support them and additionally consume any protein product. It could be protein cocktail, low-fat cottage cheese or kefir.

After a weight-loss workout in the gym, in addition to protein, you can eat sweet fruit, a slice of chocolate, or add a spoonful of jam or honey to your cocktail. A small amount of carbohydrates during weight loss is allowed, especially since the carbohydrate window is in effect, so do not worry.

What products to use

If you do not use sports nutrition, it is possible to close the protein-carbohydrate window with ordinary products.

As for carbohydrates. Although the rate of absorption after exercise increases 3-4 times, 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.

• Fast carbohydrate foods are high in sugar and enter the bloodstream immediately, causing an insulin spike. They have a high rate of glucose uptake - the glycemic index (GI).
• Slow carbs enter the bloodstream gradually and are a great source of energy throughout the 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 needed for a good figure, and fast carbohydrates can be included in your diet with caution, since they are dangerous for losing weight. And when gaining weight, no one needs extra 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, on a budget, it will come out more expensive than conventional products.

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

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

You can cover 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.

The portion should be small. You can have a full meal when you get home, a couple of hours after your workout. The disadvantage of these products is that you have to take them with you to the gym and eat them in the locker room. Therefore, many people prefer to close the protein-carbohydrate window with cocktails. You can prepare them at home in a shaker and shake again before use.

Criticism

At the moment, such a phenomenon as the carbohydrate window has rather an empirical theoretical basis. That is, it is assumed that the body works like this. Athletes and coaches speak and write about this. But, serious scientific research that would confirm or deny this phenomenon was not carried out. Some scientists believe that the carbohydrate window is a myth.

The practice of consuming protein and fast carbs within 40 minutes of a workout is popular. Many have been able to make sure that the correct closing of the window is beneficial for both weight loss and weight gain.

In the event that the opinions of experts do not coincide, it is best to test the theory for yourself. Take advantage of the protein-carbohydrate window throughout the month and notice the changes that occur. If you are satisfied with the effect, you can make the window a permanent part of your power 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 bottom line from protein intake at this time has been confirmed by many athletes. This is a great way to rapid increase muscle mass.

Although so far the carbohydrate window has not been sufficiently explored, practice shows that it is effective technique to improve athletic performance.

Every experienced athlete is aware that not training itself as such, but a balanced diet is a priority factor in muscle growth. Most effective method Nutrition, known to modern scientific bodybuilding, is an even distribution of the daily diet for 6 meals at intervals of 2.5-3 hours. This approach has been proven by several decades of professional experience, as well as the fundamental conclusion that follows from it: if muscle growth has stopped, then the body simply lacks calories.

It is a mistake to think that increasing the energy and nutritional value of the diet will automatically lift you out of the plateau. No, the whole problem is that our body has its own limits for assimilation of macro- and micronutrients, which, in addition, decrease with age. How to step beyond physiological limits? How to boost your metabolic rate to stimulate new muscle growth? All these the hardest questions sooner or later stand in front of every bodybuilder. I repeat, a banal increase in calorie content will not help here. It leads to obesity, that's all. In fact, where does the body put those calories that it cannot grind? There is nothing left but to hide them under the skin - there is simply no other way out. What to do? Here you need to wiggle your brains a little. The fact is that the degree of assimilation of the same protein is not stable, so to speak, "frozen" value for the organism. There are times when the body slightly opens that physiological gateway through which it feeds protein amino acids into itself. And then a little miracle happens: we can load more protein into ourselves than nature normally should. It is about tens or even units of milligrams, but on the scale of the biochemical macroworld, these are bombing amino acid doses that can fabulously spur protein synthesis.

One of these mystical moments comes immediately after completing a workout. You are used to hearing that within 20-35 minutes after the training, it is urgent to close the so-called. carbohydrate window, however, it is much more important to close the protein window. In theory, carbohydrate intake is indeed important because insulin is released in response to carbohydrates, which in turn stabilizes blood sugar levels. And this will entail a rise in the energy of all biochemical processes and (presumably) protein synthesis.

Meanwhile, the body is rather condescending to the energy damage that you inflict on it by training, but when it comes to the destruction of muscle tissue, it is heartless. If you do not immediately after training do not introduce amino acid material into the body to restore the destruction, then a severe catabolic state will develop. The body has many ways to compensate for a post-workout energy deficit, even if you don't consume carbohydrates, and there is none to cope with protein catabolism.
In theory, if you consumed a lot of protein throughout the day, the level of amino acids in the blood will be sufficient to neutralize protein breakdown in the muscles, but the fact of the matter is that the lifestyle of an amateur bodybuilder does not leave him a chance to live in the kitchen, as it is done by a professional. An amateur's critical point is the state of amino acid deficiency with which he declares to workout after a working day. This is where the post-workout protein window is not to be missed! By itself, this does not mean that you should take food with you to the gym. No, the window is long enough - up to 2 hours. However, I do not advise you to prolong your meal. Remember, it should be extremely plentiful in terms of high quality protein: chicken, selected meat, fish ...

The second most important protein window is at night. The bottom line is that several anabolic hormones are secreted at night, but the work of such hormones requires protein. Traditions in nutrition are such that we eat mainly carbohydrates at night (if we eat at all). Many bodybuilders deliberately eat carbohydrates before bed, assuring them that they sleep better and get better sleep. Meanwhile, this is a real nutritional mistake! Studies have shown that night is a period of maximum tissue recuperation (regeneration). Metabolic channels are much more efficient at delivering amino acids to cells. If you do not eat carbohydrates before bed, the process of protein synthesis will go more efficiently. This is due to the fact that 3-5 hours after falling asleep, the body will fall into light condition hypoglycemia due to a drop in blood sugar. This will provoke the secretion of growth hormone, and it will further stimulate protein synthesis.

The process will be even more pronounced if you do a little aerobics before going to bed - slightly twist the pedals of your home bicycle ergometer. So, remember, to get the most out of your nighttime period, start your day with lots of carbohydrates and low amounts of protein. As the day progresses, the proportions should change in favor of protein, i.e. there should be more and more proteins, and less carbohydrates. It is advisable to gradually "replace carbohydrates from the menu with vegetables and fruits high in fiber (this will additionally help to reduce the catabolic effect of aldosterone and cortisol - hormones, which are usually elevated in amateurs).

When I undertake to train this or that bodybuilder, I always use special equipment to test the phases of his sleep. As you know, there is sleep "slow" and "fast". During the "fast" phase, the activity of the brain increases, almost up to the daily rate. If at this moment a person is woken up, he will not feel overwhelmed in the morning. But if you break the "slow" phase, serious health disorders are possible. Let's say I found out that the phase of REM sleep begins in my ward at 2 am. Then it is at this time that I can wake him up so that he takes an easily digestible protein mixture. There will be no great harm, but muscle catabolism can be blocked almost completely. Let me emphasize that the use of protein windows is capable of transforming the catabolic state, which is typical for an amateur, into an anabolic one. Very often the problem of the plateau is interpreted too superficially: they say, the athlete spends too much time in the gym. In fact, the red flag of overtraining can signal improper diet or rather, a lack of protein. Here you need to understand that a reasonable balance must be observed between the level of loads and nutrition. The level of stress is predetermined by your psyche. With an effort of will, you can whip up the intensity to incredible heights, but will such an intensity be adequate to the physiologically limited ability to absorb protein? If not, then such training will only harm your health. So it's no exaggeration to say that training is secondary to nutrition in bodybuilding. It's not training that makes muscles grow. The green light of their growth ignites nutrition. I do not argue that methodological errors are often the cause of the plateau, but much more often the natural limit of protein assimilation becomes such a reason. This is where the protein window technique will definitely help you.