Make the Best of the Window of Opportunity
Just hearing the words “window of opportunity” has a certain ring to it. That’s because it is just that. This period is a window of time where you have an opportunity to make the most out of your training.
The Window of Opportunity refers to the time frame right after you have trained where your muscles are literally begging to be replenished. This window can range anywhere from 1 to 2 hours. A good rule of thumb, however, is to use the 1 hour rule. During this window, the body’s glycogen stores have been depleted and the muscles have been broken down from training. This is the optimal time to replenish those glycogen stores, and to feed the muscles with proper nutrients.
What is the best way to do that you ask? Well, first off, since your glycogen stores have been depleted, you need a fast acting carbohydrate to restore those levels. It was once thought that the optimal ratio was about 2:1 of carbohydrates to protein, but it has been proven that as little as 40 grams will do the trick. A good source of carbohydrates for this time period is dextrose. Dextrose is found in many candies, and even sold in supplement stores. The fast-acting or simple carbohydrates not only replenish glycogen stores, but they aid in transporting nutrients to your muscles as well. Your body is in a depleted state as mentioned, and the fast acting carbs will give you a quick insulin spike. This will result in the muscles acting like a sponge and soaking up any nutrients you provide it with. Consequently, you want to those carbs to accompany a fast-acting protein source, such as whey (isolate is the fastest), and even add in some BCAA’s if you prefer.
To sum it up, shortly after training, you want to consume about 30-40 grams of a fast-acting protein, as well as a carbohydrate source. Good choices for both would be dextrose and whey isolate. This is also a prime time to add in BCAA’s as well, since the muscles will literally utilize them very efficiently. All of these can easily be combined in a shake.
Every bodybuilder knows the significance of the Window of Opportunity. Make the best of your training and do things optimally. You have the chance to optimally grow muscle, so why not make the best out of the Window of Opportunity?
Protein is Protein Right?
“Well it’s got a lot of protein, so it must be good, right?” This is a common misconception throughout the fitness world. When it comes down to it, all protein is not created equal. The major determining factor in the quality of a protein source is the leucine content.
Let’s say you have an amount of pork skins that equates to 50 grams of protein, and an amount of lean organic chicken breast that equates to 50 grams of protein. On paper, they look equal due to the fact that both have 50 grams of protein. But in reality, they are not. Pork skins are not a good source of protein because they lack the muscle building amino acid leucine. Chicken is rich in the amino acid leucine; therefore it is a good source of protein.
Here are some choices common sources of protein:
• Soy: While soy’s amino acid profile is not terrible, it’s not great. Couple that with the fact it has been proven to raise estrogen in human males, and you can go ahead and “X” it off the list.
• Tofu and other vegetarian choices: /these do not have impressive amino acid profiles either.
• Whey Protein Concentrate: It is a fast acting protein, and has a good amino acid profile.
• Whey Protein Isolate: One of the purest forms of protein, with a very good amino acid profile.
• Whey Protein Caseinate: A slow-digesting protein, with a good amino acid profile.
• Lean chicken, beef, fish, etc.: Good sources of protein, even better when they are organic.
• Eggs: Very high in leucine, however the fat content often steers people away.
This is just a quick run-down of what’s available when it comes to protein. Of course there are different types of whey being formulated every day, but the bottom line is whey is usually the best source of protein when animal protein is not available. If you ever have a question, research the leucine content. That is always a good measure of the quality of your protein.
Health Benefits of Having a Swimming Pool
If you are looking for an excuse to treat yourself to a home pool, then consider just how much it will help you to improve your health and fitness, and how good for you it all is.
How a Pool is Good for Your Health
A pool is good for your health in a variety of different ways. First of all, if you have a swimming pool then this will give you a fantastic form of exercise you can do at home. This is one of the very best ways to work out, to burn fat and to build muscle. As a form of exercise it’s better than running because it is low impact. Compared to when you run on the roads there is less of a jolt on the joints when working out in the pool and this means you are less likely to wear out the joints in your legs from activity that may lead to arthritis in the future.
As a form of muscle building, swimming is also ideal because it trains the entire body. You need your whole body to stay afloat and to propel you forward, and that means you work every muscle in your body. There are very few exercises that truly do that.
And finally, as any kind of exercise it has the distinct advantage of being fun and of being relaxing. This means that you are simply more likely to actually do the work required to get into shape because it’s refreshing and enjoyable, and because it’s right there in your home. If you don’t have the energy to run a lap around the block or to drive to the gym or swimming pool, then this means you’ll still be able to easily train without tiring yourself out.
On top of all that a swimming pool is also good for your health even without the exercise – this is because it helps to encourage your blood flow, because it helps you to relax, and because it keeps you outdoors. (Though an indoor pool can also help with these benefits too!)
Getting into Shape With Your Pool
Once you have your pool it’s a good idea to come up with a strategy that can help you to get into shape quickly and easily. If you train for around 30-60 minutes each time by swimming laps, and if you make sure to do this around 2-3 times a week, then that should be enough for a beginner to start seeing changes to their fitness and weight. This should then be combined with a diet that’s low in carbohydrates and higher in protein in order to burn more fat and build more muscle.
Michael Murillo works with a group of Chicago pool builders and helps people in creating a unique swimming pool design. Through his blog he would like to share how a swimming pool can help you improve your health and fitness levels.
