By anabolic window s "we mean the short period, following an intense workout, in which the skeletal muscle is maximally predisposed to incorporate and use nutrients, for the synthesis of new contractile tissue and for the repair of the one injured by physical activity. . Normally the anabolic window coincides between 20 and 120 minutes from the end of the workout.
To accentuate this sort of "sponge effect", which predisposes the muscle tissue to "absorb" the substrates necessary for protein synthesis and the restoration of energy supplies, it is advisable to consume "fast proteins", such as those of hydrolyzed whey, and medium and high glycemic index carbohydrates. This nutritional strategy aims to produce a glycemic jump; the massive release of insulin that follows in fact facilitates the entry of various nutrients into cells, including muscle ones. The same "care" is also adopted for creatine; moreover, since proteins represent a moderate stimulus to insulin release, the "combination of protein supplements and simple sugars (ratio 1: 1 - 0.7: 1) and creatine, is one of the favorite post-workout snacks for bodybuilders, often enriched with amino acid supplements such as branched, glutamine, arginine and related salts.
The anabolic window is therefore a typical concept of bodybuilding, where maximum muscle development is sought. In endurance sports, such as cycling, it is however important to intervene in a similar way, increasing the share of carbohydrates with a low glycemic index (such as vitargo), at the expense of proteins, and inserting a small amount of minerals and vitamins.
Quality protein supplements
-cosa-significa-quando-preoccuparsi.jpg)
