Nutrition Lab # 1 | Take advantage of the window effect by Come y Pedalea

Energy. That which we cannot miss when we are pedaling. If we run out, we are doomed to suffer until the end. 

The kilometers are eternal. Where does the body get the energy to pedal? First, from muscle glycogen and once we run out of glycogen, you get it from fat. So glycogen is the first thing to replenish. And it is essential to do it as soon as possible to promote a better recovery. In case we have another demanding activity the next day, we will not run out of energy reservations. 

Taking advantage of the "window effect" will allow us to refill our muscles with glycogen more effectively because this is the moment when the muscle is most receptive to storing energy again.

How long does the window effect last??

It is a time approximately between 30 and 60 minutes after exercise.

Scientific studies have compared immediate carbohydrate intake just after heavy physical exercise or 2 hours later. The results show that the muscle glycogen concentration is 45% lower when the intake occurs 2 hours after the competition.

In glycogen-dependent sports, such as cycling, it is essential to replenish this gasoline as soon as possible to avoid what is known as muscle catabolism. The body needs to nourish itself and if it does not have glycogen, it does it directly from the muscle and that is not good.

During the window effect, both proteins must be ingested, to help regenerate the muscle and carbohydrates. Of course, the amount and type of carbohydrate are factors that have to be discussed individually with the athlete. Here is a recipe to take advantage of the window effect easily, quickly, and effectively.

RED FRUIT AND BANANA SHAKE

A good way to regain this energy is with fruit and protein shakes. Being a liquid intake it is a good option when we are not very hungry and the absorption of nutrients will also be faster.

INGREDIENTS

  • 100gr of banana
  • 70gr of blueberries
  • 20gr of protein powder
  • 200ml of rice drink
  • 25gr of oatmeal
  • Cinnamon to taste

PREPARATION

We put all the ingredients in the mixer and beat until it has the desired texture.

HELADO PROTEICO POST-ENTRENO

Here is another ideal recipe to take advantage of the window effect since we provide carbohydrates and proteins. Yes, it is an ice cream and perhaps you see it more suitable for the summer. As you wish. There are many people who like to eat ice cream all year round and it is a more original way to eat a meal after a workout.

INGREDIENTS

  • 1 Frozen banana
  • 1 Handful of red fruits (strawberries, blueberries, raspberries ...)
  • Protein powder. It could be substituted for plain yogurt, giving the ice cream a creamier texture. You could also add cottage cheese or fresh cheese
  • Toppings: grated coconut
  • Cinnamon is a very good option to sweeten in a caloric way

PREPARATION

Add all the ingredients in a bowl. Blend and beat until smooth. Serve and enjoy.

 

 

English
English