Nutrition Lab #1 | Take advantage of the window effect by Comeypedalea

The energy. That that we cannot lack when we are pedaling. If we run out, we are condemned to suffer to the end.

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

Taking advantage of the window effect” will allow us to refill our glycogen muscles more effectively since it is the moment when muscle is most receptive to re-store energy.

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 concentration of muscle glycogen is 45% lower when the intake occurs 2 hours after the competition 

In glycogen-dependent sports, such as cycling, it is essential to replace this gasoline the sooner the better 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, you must ingest both proteins, to help regenerate the muscle, and carbohydrates. Of course, the amount and type of carbohydrate are factors that have to be treated individually with the athlete.

Here is a recipe to take advantage of the window effect easily, quickly and efficiently. 


A good way to get this energy back 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. 


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


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


Here you have 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 want. 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 training.


  • 1 frozen banana
  • 1 handful of red fruits (strawberries, blueberries, raspberries )
  • Protein powder.
  • The protein powder 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


  1. Add all ingredients in a container
  2. Crush and beat until a homogeneous mixture is left.
  3. Serve and enjoy