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things come out every year telling you scientific ways of getting fit, what you should eat and what'll kill you.

There is no easy way to do any of it and there are no secrets that will make it easy. Eat healthy, eat well and keep all things in moderation. Run, do exercises and train in the gym if you need to. Apart from hard work and a sensible outlook all this stuff is pretty much redundant to everyone but professional athelets which most of are not.

once a week i go out and get bolloxed, I smoke, eat fried food and ming all the next day but there's nothing wrong with that. 6 other days a week i eat healthily and i don't drink or smoke.

chill out about it guys

pretty much the same ''diet'' as me then

1: Don't eat anything for about two hours after exercise (you could eat a 'protein snack' e.g. some tuna or eggs etc) as your body releases Human Growth Hormone after exercise and eating high energy foods can produce an insulin spike which disruptes ths.

wrong!

Water drunk and Food eaten 1 hour after excercise is used 100% more effeciently than otherwise(refered to as the golden hour). It is true you may not need to eat as much but do eat. It will replace lost minerals and energy etc. Due to the current western diet there is no need to up your protein levels unless you are on some serious "get massive" program, not applicible for training for the parachute regiment.

Quote:
1: Don't eat anything for about two hours after exercise (you could eat a 'protein snack' e.g. some tuna or eggs etc) as your body releases Human Growth Hormone after exercise and eating high energy foods can produce an insulin spike which disruptes ths.

wrong!

Water drunk and Food eaten 1 hour after excercise is used 100% more effeciently than otherwise(refered to as the golden hour). It is true you may not need to eat as much but do eat. It will replace lost minerals and energy etc. Due to the current western diet there is no need to up your protein levels unless you are on some serious "get massive" program, not applicible for training for the parachute regiment.

I never said that food comsumed after exercise is not used effeciently used. In fact your right, eating when your metabolism is at a faster rate does improve digestion. I also never said not to drink water (i said the opposite i think).

What i said was that it can interupt the release of HGH which for anyone trying to increase strength-endurance (which i can only guess, most people on this website are) is far more important.

Eating protien during this period won't cause the insulin spike that say eating a bar of chocolate or a bottle of lucozade will. However it will be injested into the body better, this is where the Golden Hour thing comes from (i've heard it called 'The Window of Opportunity', laaaa mystical!). Unless you doing overloading with weights eating protein like this won't cause you to get massive.