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There is a very important aspect of recovery after a workout that is often overlooked but can give you the results you're looking for. It is known as the Four-Hour Window of Opportunity. 


When you exercise, your body burns carbohydrates for energy and breaks down your muscle tissue (especially if you are weight training). Immediately after a workout, the body has an enhanced ability to utilize nutrients such as glucose (sugar) and protein (your body's main building blocks) in order to rebuild and recover from your exerci...


If you are familiar with the phrase "Eat breakfast like a king and dinner like a pauper" then you are familiar with the idea of tapering your calories. 


What this means is that you should eat your larger meals earlier in the day, i.e. eat your first meal like a king. This gives your body a chance to burn those calories that you just ate. 


Eating most of your carbohydrates, such as cereals, breads and fruit, earlier in the day is recommended as the body does not need them to be eaten at night: you've already got a full days sto...

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