The Magic window Meal is the easiest to prepare since it can be made up of a large variety of foods that many people like the best. While this is an opportunity for you to eat starchy carbohydrates, you also should include a serving of a lean source of protein. After working out, muscles are craving both protein and carbohydrates, and by combining the two, you can boost muscle growth. Recipes for magic Window Meals will be included later in this article.
If you have been on a diet before, you have probably been told to avoid snacking. However, on the hormone Revolution program, snacking is an essential means of implementing the four to six small meals suggested for the diet. Because most people do not have the time or energy to prepare six meals a day, the most practical approach is to prepare two or three relatively large meals and to eat two healthy snacks throughout the day.
Nonfat milk products, such as nonfat milk, cottage cheese (both of which can be mixed with berries for a snack), cream cheese, and many other kinds of cheese, are rich in slow-digesting protein that is excellent for preserving and building muscle. Fat-free cream cheese can be used as a spread on a slice of whole-grain toast or one-half of whole-grain bagel for a quick snack. Spread the cream cheese generously; you want to have a relatively high ratio of protein to carbohydrates.
Other healthy snack options are the various engineered foods such as the low-sugar, low-starch protein bars that are found at health food and sports nutrition stores. Opt for bars that are high in protein (20 to 30 grams), with little to no added sugar or starch, and less than 300 calories per bar. There are also some protein bars specifically made for women that have about 20 grams of protein and only 200 total calories.