Maximize The Windows of Opportunity For Explosive Muscle Growth

You have two main windows of opportunity when your training. One is 30 minutes before you train (pre-workout meal) and another comes about 30-60 minutes after your workout is over (post-workout meal). The pre-workout meal should consist of a starchy carb and lean protein. The starchy carb will supply the energy you need to get through an intense workout. The protein provides the much needed fuel for your muscles, so they keep a positive nitrogen balance. A great pre-workout meal would be consumed 30 minutes before your workout and would consist of 1 cup of natural oatmeal with one scoop of protein powder. Try to stick with whey protein. Mix it with some water and microwave the dish for about 2 minutes. Stir it up and eat it with a big glass of water.

Your post-workout meal should be consumed as quickly after your workout as possible. This should consist of a simple sugar to spike your insulin levels and rush glycogen back into your muscles which are screaming for fuel by now. Try to stick with either dextrose or maltodextrin as your main source of simple sugar. These can be found in your MRP (meal replacement powder). Also, add another supply of protein to the mix. If you are using a post-workout dextrose based drink, add another scoop of whey protein to it and shake it up. If your drinking an MRP, you should be perfectly fine. Shoot for around 20-30 grams of protein before your workout and 30-50 grams of protein after your workout.

Kris Bierek is a fitness specialist for the health and fitness site http://www.ShapeFit.com where you can find FREE fitness tools like fitness newsletters, dieting tips, weight loss help, exercise questions and a free fitness analysis to help you get into the best shape of your life!

In The News:


pen paper and inkwell


cat break through


What Causes Muscle Growth?

In order for muscles to grow, three things are required:... Read More

The Basics Of Dumbells And Dumbbell Workouts

Dumbbells are integral to a long term fitness and personal... Read More

Personal Lactate Threshold Training

These are not the reasons we do Lactate Threshold Training.What... Read More

10 Things You Can Do To Lose Fat Without Even Trying

1. Eat smaller more frequent meals - not only is... Read More

Exercise The Right Way - Dumbbell Lunges

Other articles in this series looked at a number of... Read More

Protein or Carbohydrates?

This has got to be the biggest controversy in modern... Read More

Building Better Biceps

Two of the nine pivot points - those stunning body... Read More

Six Minute Abs

Six minutes out of your day. All you need is... Read More

Increase Your Training Intensity - Pre-Exhaustion

You can only build muscle tissue if you can generate... Read More

Exercise The Right Way - The Leg Curl

Other articles in this series looked at a number of... Read More

The Role Of Repetitions In Your Muscle Building Program

Repetitions are the basic building blocks of any strength or... Read More

Exercise The Right Way - The Leg Extension

Other articles in this series looked at a number of... Read More

Follow the Path of MOST Resistance! Why Weight Training Is The Fast Track To Sculpting Your Body

Resistance is NOT futile! When it comes to changing your... Read More

Building a Better Home Gym

If you're looking to get fit and into shape, home... Read More

They Dont Know Squat!

There seems to be much confusion amongst trainers and trainees... Read More

Pipes, Guns, Bazookas - Killer Biceps

Pipes. Guns. Bazookas.Take your pick. Grab your weapon of choice.This... Read More

Sneak a Little Intensity into Your Workout

You know you're on autopilot during your workouts when, halfway... Read More

Personal Training: 6 Secrets of Award Winning Customer Service

Would you believe that your ability to provide quality customer... Read More

Key Elements for a Bigger Bench Press

Proper positioning on a weight bench to maximize leverageKeep the... Read More

Exercise The Right Way - The Machine Shoulder Press

Other articles in this series looked at a number of... Read More

Exercise The Right Way - The Deadlift

Other articles in this series looked at a number of... Read More

Exercise The Right Way - The Wrist Extension

Other articles in this series looked at a number of... Read More

Balance Is Key To The Optimum Physique

As Purposeful Primitives we understand the need practice two distinct... Read More

Body Building for beginners

Body building or even just showing up at a gym... Read More

Focus on Both Consistency and Variability in Your Workouts for the Best Results

In one of my recent articles, I spoke about the... Read More

Machines VS. Free Weights II

Machines are bad, there I said it again. How many... Read More

Know Your Muscle Building Exercises - The Legs

Every bodybuilder and weight trainer will have his or her... Read More

Deep Muscle Soreness And Body-Shock Fatigue

In my experience there are two distinct types of muscular... Read More

Reasons Why Leg Training Should Not Be Ignored

As a modern weight lifter or body builder, I want... Read More

Get On the Ball: Core Stability

Have you heard the term, focus on the core? No,... Read More

Strong To The Core of Your Being - The Benefits Of Core Training

If you were to ask me which muscle group in... Read More

Are Prohormones A Safe Alternative To Anabolic Steroids?

Steroid prohormones such as androstenedione and dehydroepiandrosterone (DHEA) have become... Read More

How Stretching Can Explode Your Muscle Growth

When you think about gaining muscle, stretching is probably not... Read More