The assortment of products suitable for nutrition during the protein-carbohydrate window is huge. The speed of processing food after training increases three times. It is necessary to eat foods that contain fast carbohydrates and protein. Experts advise to drink protein cocktails, geyner. Carbohydrate foods with a high glycemic index will do just fine: condensed milk, jam, jam, fruit, raisins and nuts. Recommend options for water in a liquid form.
Glycemic index – an indicator of the rate of glucose digestion by the body.
Among protein products, it is recommended to eat boiled chicken breast, cabbage, fish, skim milk products. Excellent dilute diet sports vitamin drinks from dog rose and lemon juice.
The recipe for a vitamin drink
Take a liter of clean water. Add there ascorbic powder (five crumbled tablets), lemon juice (to taste), rose hips syrup and one spoonful of honey. Whisk everything in the shaker and drink immediately after training.
The recipe for a protein protein cocktail
For 200 ml of low-fat or soy milk, add 150 g of protein, if you do not like too much fatty shake, replace the milk with water. Whip the contents of the blender until smooth. Try to drink a cocktail until the protein settles.
Recipe for a protein milkshake
Take 300 ml of milk, add 200 g of cottage cheese, half a banana, a spoonful of condensed milk, oat flakes (by eye) and berries (blueberries, cherries without stones, strawberries). If desired, you can add cinnamon.
After the completion of the protein-carbohydrate window, you can switch to more solid food. Try to choose products with high glycemic index. Experts recommend closing the night window with fat-free cottage cheese, kefir or green apples.