Carbohydrates and sugar: how to properly plan the carbohydrate window before and after a workout?

Physical activity is an important part of a healthy lifestyle for people in sedentary professions, helping to compensate for hours of immobility at the computer. At the same time, many make the mistake of completely cutting out carbohydrates or, conversely, abusing simple sugars under the pretext of regaining strength after the gym. The carbohydrate window is a conditional period of time before and after physical exertion when the body most efficiently absorbs nutrients to replenish glycogen stores in the muscles and liver.

Before a workout, the goal of carbohydrates is to provide a stable flow of energy without the risk of heaviness in the stomach. Complex carbohydrates with a low glycemic index work great here, such as oatmeal, whole-grain bread, or a portion of brown rice eaten an hour and a half to two hours before the start of classes. They break down slowly, keeping blood sugar levels at an optimal level and allowing you to withstand an intense cardio or strength session.

After completing a workout, the body needs to quickly close energy losses, but this does not mean you need to run for a cake. Proper planning of the post-workout meal includes the following thoughtful actions:

A competent approach to carbohydrate consumption before and after physical exertion allows you not only to improve athletic performance, but also to accelerate muscle growth, prevent overwork, and maintain high efficiency in the office or at your home computer the next day.