learn to recover faster and better
It is very likely that you have already received voices of the famous metabolic window. A nutritional concept linked to sport that refers to the period of time immediately after sports practice and that is intrinsically related to post-workout recovery.
If the metabolic window It is important in all sports, it is still a little more in cycling, triathlon and running. Resistance disciplines in which the physical and nutritional requirement is maximum.
If you are one of those who lately gets up in the morning with an inhuman leg pain and goes all day crawling through the office with physical and muscular fatigue, you may be interested in everything that comes next.
Fortunately, more and more coaches give importance to recovery but in the same way you have to know how to train you also have to know how and when to recover.
I leave you with everything related to the metabolic window so that you learn to recover faster and better.
What is the metabolic window?
As I said, the metabolic window refers to the 30-45 minutes after sports. That time interval is considered scientifically the perfect time to begin to regain strength.
Upon completion of the exercise, the body is still active and the tissues and the different cells of the body are very receptive as far as the absorption of nutrients is concerned. For the most curious we can say that the body ends the metabolic process of catabolization to give way to anabolization.
You should know that everything you eat in these first 45 minutes will condition your recovery and consequently your physical performance on the next day.
To stop the catabolic process of destruction and promote muscle growth and regeneration (anabolism) the body requires an increase in blood insulin levels.
For this, the most advisable thing is to eat macronutrients as quickly as possible. carbohydrates or proteins.
There are many foods rich in carbohydrates and proteins, but you should prioritize those that are fast absorbed. In the post-workout food and beverage section I tell you a little more about the best foods and milkshakes to recover.
45 minutes go a long way
Whether you are a cyclist and have just participated in a cycle tour, as if you are a runner and have just crossed the finish line of a half marathon it is very important that you pay attention to the recovery process.
Many athletes start talking about what happened in the event with their teammates. "I've been doing well up to this point ..." “I have lacked background training….” “Breakfast has not been good for me… ..” Exchanging opinions seems magnificent, provided it is constructive, but if you really want to recover It will be of little use to be giving the palique for 1 hour.
Keep your concentration of an inveterate athlete and take the opportunity to stretch the muscles and eat and drink whatever you have on hand.
Prioritize drinks with mineral salts and water. As for food try to ingest fruit, protein and carbohydrates.
You will not be the first or the last one whose stomach is closed after intense effort. Given this scenario, it is increasingly common to see cyclists and runners enjoy a shake with a "Shaker" in their hands.
The metabolic window not only serves to recover faster but also significantly reduces the risk of injury from muscle damage and accelerates the elimination of toxins in the blood.
Smoothies to recover
The post workout shakes are trendy. In gyms and at different sporting events it is very common to see people drink protein shakes.
Undoubtedly the shakes bring benefits in the body of the athlete but against them I have to say that social networks have done, once again, much damage.
Massive and exaggerated protein intake is a reality and more than one has presented health problems for a excessive consumption of this macronutrient.
The first thing you should be clear about is that the amount of carbohydrates always has to be higher than that of protein. In an indicative way it is calculated that for each gram of protein you should consume 3 or 4 carbohydrates.
If you are not in the hands of a professional nutritionist you must learn to combine the smoothie with rice or pasta and meat or blue fish.
There are many brands that offer sports shakes at a good price. We all like to save a few euros but I recommend that you focus your attention on the nutritional composition of the shakes.
You must be aware of what you are giving to your body and the decision must be conditioned by something other than the price and the photo of a good "little muscles" in the package.
Nor do you need to obsess with the metabolic window and now you gobble up pasta dishes and smoothies like crazy.
During the rest of the day it is important that you continue making small intakes of hydrates and that these can be high glycemic index (potato, rice, watermelon ..)
In short and by way of summary I want to tell you that in this sport everything adds up and that small details are becoming increasingly important. Remember the metabolic window when you finish the competition or training and look for alternatives to industrial pastries and chips.
You may also be interested:
Homemade protein shakes for athletes
Casein: the slow absorption protein
The recovery in cycling