When the load in a carbohydrate?
Imagine you are trying to open a door key, but he suddenly – again! – And broke.What should I do? Somebody dragged a familiar mechanic.and someone will take.Yes, and climb out the window! The correct solution.I tell you.Especially when it comes to the very "carbohydrate window" that opens immediately after the training.
As you well know, the fuel for exercise are carbohydrates.The organism is not much hope for you and therefore you receive at least carbohydrates sparingly lays them in reserve – in the form of glycogen.It's like a carbohydrate "canned".Just that, and here they are carbohydrates – fresh, gotovenkie for immediate use.Typically, glycogen is deposited in the liver.However, if you get started in bodybuilding.body must assess the usefulness of your efforts and for your own convenience store will glycogen in the muscles directly.Effect? Funky gain strength after the first few months of classes! And weight too! Each gram of glycogen "binds" a few grams of water.It means.that muscle additionally saturate with water and heavier.You stand on the scales – ba! A weight has increased by 5 kg! A week later, at the same rate! Well kayfovo same muscles grow! Meanwhile.only the process of collection of water.However, as this only? Water – the most active component of muscle contraction.
A gift that is about dohlyaka say "dried"! Get into the nail on the head! Without water,.Know.There is no power! By the way.just water rushing back.when you burn through your glycogen.Sweat.so.spend glycogen.so.grow up! Ceased to perspire? Stop! This is – overtraining! Hormonal system, "the village".Glycogen is not delayed.Let's have a rest! Glycogen is the body accumulates without a break for lunch, even during the training (but very little).A carbohydrate "window" – a brief period immediately after a workout.when glycogen accumulates most rapidly.And then what? And then he, too, is delayed, but much more slowly.Where does this "window" and who needs it? Scientists believe.that the most-most of the first people there is no such "window" was not in sight.It was formed as an adaptive response.Our ancestors in search of food made long passages – aerobic activity.
At times, life has forced them to switch to sprint hard – and this is anaerobic training.Sometimes it came to fisticuffs and landfill – again anaerobic species.And then more and more often had to strain.dragging any severity furnishing homes – the trees.stones…In short, began something like this bodybuilding.So.watching the wild tribes.life which strongly resembles the existence of our ancestors.scientists saw.that the daily energy consumption far outweigh the resources of glycogen.which could accumulate in a natural way.Rescues carbohydrate "window"! Immediately after the glycogen accumulates fiznagruzok downright fast! Twice as fast.than usual! And it's going somewhere two o'clock.But this is enough to insure a snail's pace of glycogen storage in the remaining time of the day.Eventually the body restores the previous power level for 20-24 hours.whereas without the "window" for the same thing would have to be 34-36 hours.The next day, our ancestors would have seen "is dead".What could be there to search for food! Rather, he would become food for some pterodactyl…
Possibly.here a "savvy" I will try to fix kachok: that.I read.carbohydrate that is not the window is open 2:00.and only 45 minutes.The answer is: you read it in the literature kulturisticheskoy.And it is written is right! The fact that the rate of glycogen accumulation proportional to the energy.What they are, the more stored glycogen.And the faster.Two hours – these are average figures.But after the Super Intensive training count more than 45 minutes and, in fact, it is not necessary.Although increasing the digestibility of carbohydrates (relatively weak) will be observed as early as 2 hours.
So.what exactly is a bodybuilder.who took and missed the "window"? The next training day he meets the weakened – this is exactly.The previous weight he no longer will submit.You need it? And if not, then pick out the three rules firmly.
The first.Starts to eat as soon as possible after training.The rate of glycogen accumulation falling by the minute! After a couple of hours, they will fall by half.and another 6 hours back to normal.All of this has been established by rigorous scientific experiment.Scientists have divided the athletes into two groups.The first took carbohydrates immediately after training, and the second – two hours.The rate of accumulation of glycogen in the intervention group was higher by 200%! But the most curious.and that after several hours.after the second meal.The first group still was in the lead! The conclusion? If you eat immediately after training.overall rate of recovery will be accelerated!
The second.How many carbohydrates should be eaten? Scientists recommend 50 grams.But sports Methodists insist on quite a different figure – up to 200 grams! Scientists do not agree.Receiving large amounts of carbohydrates can cause too much insulin.And it will prevent "conversion" of carbohydrates into glycogen.I advise you to stay for 50-80 years.
The third.What to eat? It would seem clear that, simple carbohydrates such as chocolate candies yes.They also absorbed almost instantly.But here's the science: much more effective than complex carbohydrates grain cereals and legumes.Why, nobody knows.
And now the error.There are bodybuilders.that.knowing about the "window".try in the first two hours after the training load in itself only as much as possible – and carbohydrates.and protein.shorter.only.Gorge so that they remember and then disgusted about food.And then starve for the rest of the day.No, this is wrong."Window" in itself does not change the diet.There is a need as usual – in small portions 4-6 times a day.Only we must remember.that during the first two hours after the workout stars are favorable reception of carbohydrates.And if you ignore this fact and instead fill the stomach of carbohydrates in protein.a quick recovery you will not see as their ears.
Next time, going to the gym, grab a thermos with a special rice porridge or boiled beans.Believe me, you will not regret!
