When designing a nutritional program, bodybuilders need to pay special attention to proteins and carbohydrates. Find out when to take protein and carbohydrates. All nutrition in bodybuilding is based on two nutrients - carbohydrates and protein compounds. Everyone knows that proteins are used to build muscle and carbohydrates provide energy. The main question in organizing proper nutrition for a builder is no longer the amount of these nutrients, but when to take proteins and carbohydrates in bodybuilding.
When to take protein and carbohydrates?
Carbohydrates
Carbohydrates are used by the body to replenish the glycogen depot, which is found in the liver in an average person, and in athletes also in muscle tissues. During the lesson, when energy reserves are exhausted, the body begins to use the glycogen stored by it.
If this is not enough, then muscle tissue begins to break down, leading to a loss of mass. To avoid this nuisance, take 50 to 100 grams of carbohydrates in the form of fruit, juice, or a sports drink immediately after training. Thanks to this step, you will not only preserve muscle, but also restore glycogen stores as soon as possible. Also, this must be done at the moment when the "carbohydrate window" is open, the duration of which ranges from half an hour to forty minutes.
Each athlete's body is capable of assimilating carbohydrates individually. Someone prefers to take a gainer, while someone's body responds better to fruits or freshly squeezed juice. To determine what is best for you. We'll have to do a little experiment. After class, consume each of the carbohydrate sources and monitor your condition. If within ten minutes you have become more cheerful, then this particular form is the most effective for you. Let's say eat fruit today and if the desired result was not obtained, then take a gainer in the next lesson. Continue the experiment until the body tells you what is best for it.
Protein compounds
In addition to the "carbohydrate window", there is also a protein one. It is open for an hour or two after the completion of the training. If you want to achieve high results in the classroom, then in no case should you ignore it. While this "window" is open, you just need to drink a protein shake and your metabolism will accelerate dramatically, and the anabolic background will increase.
Until a few years ago, athletes took carbohydrates separately from protein compounds. However, recent studies have shown that it is most effective to take protein and amino acid supplements at the same time as carbohydrates.
During sleep
At night, the digestive system rests and for this reason the body is forced to use the proteins of the muscle tissue to obtain energy. At the same time, a lot of energy is not required at this time and the mass loss is small. By and large, this might not even be taken seriously if the catabolic reactions were not intensified in the morning.
Upon awakening, the body needs a lot of energy, which greatly increases the loss of mass. To avoid this, it is necessary to take a portion of rapidly digestible protein compounds as soon as possible. It is also advisable to take a casein and amino acid supplement before bedtime.
Insulin
This hormone in the body performs the functions of transport and after a meal, its concentration increases sharply. You may not yet fully understand what this fact has to do with gaining mass. Scientists have proven that insulin is actively involved in protein metabolism.
The protein compounds in the muscles are synthesized inside the cells to which amines must first be delivered. But cell membranes just don't want to let these substances pass through, which slows down muscle growth. It is insulin that increases the membrane permeability index, thereby increasing the anabolic background. To achieve this result, you should take 100 milliliters of high quality liquid carbohydrates half an hour before the start of the training.
For protein, how and when to take it, see this video:
