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Revised: 28  Nov 05

HORMONAL WINDOWS FOR MAXIMIZING PERFORMANCE

The first window is 30 to 45 minutes before you exercise or competition.  In this preexercise period, you should begin the hormonal changes that allow you to lower insulin and therefore tap into stored body fat more effectively.  The number of calories consumed should be small (les that 100), so as not to divert any significant amount of energy toward digestion, but should provide enough protein and carbohydrate to begin changing hormonal levels before exercise.  An example of a useful snack might be one ounce of turkey breasts and half a piece of fruit.

The second hormonal window occurs immediately after exercise.  Again, have a small snack of approximately 100 calories 15 to 30 minutes after exercise to set the appropriate hormonal balance between insulin and glucagon for the maximum release of growth hormone.

The final window occurs in the two-hour time period after exercise.  In this time frame, you want to eat a fairly large meal (but still maintain the appropriate hormonal balance) to replenish muscle glycogen levels more effectively.

Source:  Sports Speed, Third Edition