Anabolic Window - Myth or Reality?
Leading specialist, Ph.D. Chrissy Kendall, who studies the effect of sports nutrition on the condition and appearance of athletes, shares his conclusions. The research has touched upon the notorious anabolic window, the importance of fiber in the process of burning fat, the effect of sugar substitutes.
Is there really a post-workout anabolic window?
Many athletes live with the belief that carbohydrates and protein must be replenished with carbohydrates and protein within 45 minutes of exercising in order not to miss the anabolic window. Such a schedule supposedly promotes athletic progress.
Specialist Chrissy Kendall says that it is really important to saturate the body after training. However, due to results, we can show that the shake portion could be taken later.
When the body is hungry, it is in a state of catabolism. Then you are take the food immediately after training, in fact, provides incredible protein synthesis.
If an athlete does not train with the last of his strength and on an empty stomach, then haste with post-workout nutrition will be an excessive measure. Moreover, twenty grams of protein, ingested before exercise, will actively supply amino acids to the muscles for a couple of hours after training. The Ph.D. believes that an athlete can eat even 2 hours after training, while the body will still work on building muscle and recovering itself using amino acids obtained before training.
This is not a protest against the protein portion right after the gym.
This is useful information that building mass and strength is real not only with an instant cocktail, but also a little delayed.
Assuming that the training session begins four hours after the last meal is completed, then it would be good for an athlete to take 25-30 grams of protein at the end of physical activity in order to provoke muscle growth. However, there is not always time to have a snack after training and then taking protein before training will be a salvation.
For those athletes who are pursuing the goal of rapidly building muscle mass, the total daily intake of protein and carbohydrates is important (unless the exercise is done on an empty stomach).
What nutritional supplements can optimize your diet before and after training?
The sports nutritionists are convinced that for optimal results athletes should not fanatically drink a cocktail immediately after training. But plan their schedule so that they can consume 25-30 grams of protein every few hours. It is worth taking care of the quantity and quality of carbohydrates, which should be enough for an energetic workout.
The best supplements for shakes (pre and post workout) are creatine, BCAAs, and citrulline malate. It is these substances that provide strength, and also work for muscle recovery and growth.
What is the effect of dietary fiber glucomannan on fat burning and blood sugar?
Glucomannan is a water-soluble dietary fiber. As a soluble fiber, the substance absorbs fluid in the stomach, swells and makes you feel full. This behavior of glucomannan contributes to:
- reducing the feeling of hunger;
- weight loss;
- normalization of blood sugar;
- elimination of cholesterol, salts.
We are recommend to take Glucomannan three times daily before meals - one gram per glass of water.
Studies have shown that in the fight against cholesterol, blood glucose, body fat, glucomannan can actually help. However, you need to be aware of its side effects: diarrhea, bloating, and it is also undesirable to use the drug for problems with blood pressure. Scientiest povides many studies with the involvement of people with diabetes, obesity, high blood pressure. While it is not known for certain whether the drug has any negative effect on blood pressure in healthy people, scientists are inclined to believe that it does not. Moreover, each organism is individual and consultation with the attending physician will not be superfluous.
The greatest benefit from the drug you can achieve in combination with diet and exercise.
Is it true that consumption of artificial sugar substitutes provokes sugar cravings?
Artificial sweeteners: Aspartame, saccharin, stevia and sucralose add sweetness to foods without adding calories.
Many people today attack such food additives, calling them "toxic chemistry". But not all chemicals are hazardous to health, and numerous studies confirm this. People consume lecithin (food additive emulsifier), guarana (stabilizer and thickener), methylacetic acid (food additive) every day and this does not affect their health in any way. There is no research to prove that sugar replacement supplements cause cancer or diabetes.
Chrissy Kendall explains scientifically that the risk of eating sugar substitutes triggering an overwhelming passion for sweets is minimal. With the correct organization of the diet, sweeteners help to reduce the calorie intake. In addition, sweeteners help to easily endure periods of dieting. Adding flavoring or sweetener to a glass of water discourages dessert or candy.
If we consider a sugar substitute as a means of helping to limit sugar consumption and sweetening water (food). Therefore, contributing to a healthy diet, then it has no equal in this matter.