The anabolic window is the time immediately after training when the body uses the nutrients most effectively. A meal consumed during the anabolic window ensures proper muscle regeneration and enables faster muscle growth.
Every active person who wants to achieve the best possible results in sports should understand one very important issue. However, the real growth of muscle fibers occurs after providing the body with proper nutrients. For this reason, a well-balanced diet is very important. It has to provide adequate amounts of protein (amino acids), carbohydrates, as well as fats and minerals lost during exercise.
The anabolic window is a very important phenomenon from the point of view of every athlete. Up to 3 hours after the workout, muscles use the fuel delivered to them most effectively.
Carbohydrates after training
After exercise, the body's glucose levels fall, which in turn may lead to increased catabolic processes, i.e. muscle tissue breakdown. To prevent this, an adequate portion of carbohydrates should be consumed up to 3 hours after the workout, in the so-called anabolic window. Sources of carbohydrates can include pasta, fruit (fresh, dried, in the form of juices), cereal bars, rice, and honey. Note that simple sugars are absorbed faster by the body and thus converted to energy faster, so you don't have to limit yourself to only complex carbohydrates after a workout.
When to eat protein after training
Protein is the main muscle building block needed for muscle growth. It also allows us to maintain a positive nitrogen balance, conditions the occurrence of anabolic processes, and therefore translates into better training effects - muscle mass gain. Protein supplements can be a very good addition to an athlete's diet. If you are wondering when to take protein, whether it is better to consume it before or after training, remember that it is most likely to be used more effectively by the body after exercise.
In conclusion, in order to achieve the best possible training effects, including muscle mass gain, an anabolic window can help you achieve these effects faster. But no matter what, the basics remain the same - training, diet and recovery are the keys to success.