Windows of opportunities (bodybuilding):
- Breakfast
- Pre workout
- Post workout
1) Breakfast:
Breakfast is the most critical window. At this time our body natural anabolic hormones are at their peak like testosterone, GH hormones.At this time our glucose level is down.
So, the best thing to do is to take some fast-digesting Carbs and fast digesting proteins.
Some fast-digesting Carbs:
- Fruits
- Supplements
Fast digesting Proteins:
- Whey Proteins
Within 1 to 15 minutes of waking up then afterward good quality protein like chicken, fish and slow-digesting carbohydrates like oatmeal and brown rice
It increases the anabolic hormones
2) Pre-workout:
In order to benefit from this, you need to eat something before your workouts like fast-digesting proteins and slow-digesting carbohydrates
Slow digesting carbs:
- Oatmeal
- brown rice
Fast Digesting Proteins:
- Whey Protein
- FISH<SALMON.CATFISH>
Slow digesting Carbs will Provide energy during a workout and will prevent muscle Loss.
3) Post-workout:
To benefit from this you need to:
Eat within 1 to 2 HR of workout
Slow digesting carbs
Good Quality Proteins