Cuando se realiza ejercicio en mayor o menor medida se consumen las reservas de glucógeno muscular, por eso al terminar se abre la famosa “Ventana anabólica” en la cual el organismo está más receptivo. Ese momento dura aproximadamente 30 minutos y es el momento ideal para dar al organismo nutrientes de asimilación rápida.
Pese a que hay quienes afirman que la ventana anabólica forma parte de estrategias de marketing de marcas de suplementación, o investigaciones que no se muestran completamente a favor de la existencia de este periodo post-entrenamiento, algunos estudios como el realizado por la “Medicine & Science in Sport & Exercise” demostraron que la ingesta de proteína justo después de realizar ejercicio acelera la síntesis proteica y en consecuencia la recuperación muscular.
No es que no exista, no es que se trate de un mito, sino que no es tan matemático como parece cuando de desarrollo muscular se trata. No se puede determinar un tiempo universal ya que este periodo depende de los hábitos alimenticios y de entrenamiento de cada persona, pero si se puede determinar algo común para todos, y es que debemos ingerir alimentos de asimilación rápida para favorecer el paso de los aminoácidos a las células.
Desde mis conocimientos y años de experiencia tanto con deportistas como experiencia personal, existen multitud de motivos por lo que si podemos pensar que es adecuado hacer una ingesta al terminar de entrenar.
1- En ese momento nuestros vasos sanguíneos se encuentran dilatados, facilitando la llegada de nutrientes a los músculos.
2- Las reservas de glucógeno están disminuidas y deben reponerse.
3- En un entrenamiento de hipertrofia se incrementan las hormonas anabólicas como testosterona y hormona del crecimiento y todas estas hormonas favorecen el proceso.
Aquellos que no están de acuerdo con la existencia de ese periodo beneficioso tras el entrenamiento, argumentan que los hidratos y la proteína son retenidos por el hígado y redistribuidos aproximadamente 45 minutos después, es decir, una vez cerrada la ventana. Desde mi punto de vista puedo concluir diciendo que es importante la toma post-entreno, es el momento ideal para dar al cuerpo nutrientes, pero tan ideal como el resto de las comidas del día.
¿Qué opinas tu al respecto?
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