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The metabolic window (also called the anabolic window or protein window) is a term used in strength training to describe the 2 hour (give or take, dependent on the individual) period after exercise during which nutrition can shift the body from a catabolic state to an anabolic one.
Excess post-exercise oxygen consumption (EPOC, informally called afterburn) is a measurably increased rate of oxygen intake following strenuous activity.In historical contexts the term "oxygen debt" was popularized to explain or perhaps attempt to quantify anaerobic energy expenditure, particularly as regards lactic acid/lactate metabolism; [1] in fact, the term "oxygen debt" is still widely ...
In all athletic programs, three features should be present: (1) emphasizing prolonged lower-intensity exercise, as opposed to repetitive max intensity exercises; (2) adequate rest periods and a high-carbohydrate diet, to replenish glycogen stores; and (3) proper hydration, to enhance renal clearance of myoglobin. [18]
Quinoa, similar to sweet potatoes and whole grains, is another complex carbohydrate that can replenish glycogen stores, providing energy for workouts and aiding in muscle recovery, says Agyeman.
A 2019 meta-review found that “dairy milk may provide either comparable or superior recovery nutrition qualities with regards to muscle protein synthesis, glycogen replenishment, rehydration, and subsequent endurance exercise performance, when compared to non-nutritive, carbohydrate replacement, and (or) carbohydrate-electrolyte alternatives ...
If a person depletes their glycogen reserves after a long workout (a phenomenon known as "hitting the wall"), the body will use mostly fat for energy (known as "second wind"). Ketones , produced by the liver, will slowly buildup in concentration in the blood, the longer that the person's glycogen reserves have been depleted, typically due to ...
For men aiming to bulk up their arms, I recommend these 10 bodyweight exercises target key muscle groups, helping you achieve sought-after gains. ... 10 Best Bodyweight Exercises for Men To Get ...
Unless glycogen stores are replenished during exercise, glycogen stores in such an individual will be depleted after less than 2 hours of continuous cycling [11] or 15 miles (24 km) of running. Training and carbohydrate loading can raise these reserves as high as 880 g (3600 kcal), correspondingly raising the potential for uninterrupted exercise.