Hello, Dr. Clyde, this is Emmanuel again. I recall you speaking about the muscle recovery window and how if you exercise one muscle group, then the recovery window for the muscle group begins and shuts down in about 20 minutes or so. I also recall you saying that if you were to run immediately after you lifted weights, then the food that you ate after the run would go directly to only the legs (the muscle group that was last exercised). I like to do full body workouts about three times a week, where I will exercise every single muscle group and then go on a run, however, your advice at the seminar has made me question if I am correctly supplying all of my muscle groups during their recovery window after my workouts.Because according to what you said in the seminar, if I were to do a full body workout, then every time I switched to another muscle group, then the clock would be counting down on the recovery window for the last body part that was exercised. My question to you is, what is the most effective way to supply all the muscle groups you exercise, if you exercise multiple groups, during the time they have a recovery window? I would like to find a way where I could still do my full body workouts, and still get cardiovascular workouts right after so that it burns fat, but I would also like to supply all of my muscles correctly right after a workout.
Emmanuel, The Recovery Window does not "shut off" after 20 minutes. Rather, the half-time of GLUT-4 dissapearance from the muscle fiber surface is about 20 minutes so the fueling capacity of muscle decreases exponentially at that rate. The solution to fueling muscles after you change your exercise to a different muscle group is very simple: Consume dilute glucose in water slowly throughout your workout so that muscle fibers have a slow continuous flow of fuel to them. Getting more exact and technical than that approach offers little additional benefit.