Metabolic window: what is it and how to take advantage of it

| In endurance exercises such as races, half marathons, marathons, triathlon, ultra trails ... it is very important to pay attention to the nutrient recovery process since it is as important a part as training to achieve optimal sports performance.

The so-called metabolic window is the phase of maximum uptake and assimilation of nutrients and minerals in the first 45 minutes after the end of training. During this period the ingested nutrients are mainly dedicated to replenishing the lost muscle glycogen, after this time the ingested nutrients will also be stored in the form of fat.

To make the most of this stage, the foods eaten or "recuperators" must combine carbohydrates with a high glycemic index to favor the entry into the muscle through insulin, together with a percentage of proteins to help in the synthesis of muscle fibers.

Most scientific studies agree that the ratio of carbohydrates - protein should be 3: 1 - 4: 1, that is, for every 3-4 grams of carbohydrates 1 gram of protein.

Examples of foods that can be consumed after the competition:

• 2 natural skimmed yogurts + apple (approx. 200 g) + 2 cookies type maría + 6 walnuts
• 60 g of bread + 2 slices of cooked ham or turkey cold cuts + 1 banana (approx. 90 g)
• 4 biscuits + 125 g fresh low-fat burgos cheese + 30 g jam + pear (approx. 125-150g)
• 75 g of bread or 4 biscuits + 3 low-fat cheeses (60g) + 50 g of quince

Not always after an intense effort you feel like eating, so to meet these energy and nutrient needs, the industry has created various preparations such as sports drinks, gels, bars, etc. that can help the athlete to recover after intense exercise. To choose a suitable supplement after training, you should provide between 50-60 grams of carbohydrates (with a significant percentage coming from simple sugars for better absorption) and between 14-20 grams of protein, in addition to sodium and potassium.

MAPFRE, next to those who do sports If you have any questions regarding the athlete's diet, it is important to have the recommendation of a specialist. Mapfre Insurance includes an exclusive Nutritional Counseling service by Specialists in Nutrition and Sports Medicine.

• It is the phase of maximum uptake and assimilation of nutrients and minerals in the first 45 minutes after the end of training.
• To take full advantage of this stage, foods eaten or "recuperators" must combine carbohydrates with a high glycemic index with proteins.
• For questions about the athlete's diet, health and habits, MAPFRE has a 24-hour Medical Guidance Service.