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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.
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.
Additionally, consider incorporating healthy fats into your post-workout meal, such as avocados, nuts, or olive oil, to support overall recovery and replenish energy levels.
However, carbohydrates provide energy for exercise and help replace muscle glucose stores, known as glycogen. Studies show that glycogen also plays a role in muscle repair and growth.
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]
After this type of exercise, there is a need to refill glycogen storage sites in the body (the long simple sugar chains in the body that store energy), although they are not likely fully depleted. To compensate for this glycogen reduction, athletes will often take in large amounts of carbohydrates, immediately following their exercise.
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 ...
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.