Heres an article i found on the 3-hour window.
Take full advantage of the 3-hour window
by Paul Cribb, B.H.Sci HMS
The catalyst behind all the benefits that the ANTF provides is timing and frequency of nutrient intake. Research has shown that the presence of nutrients (such as amino acids and carbohydrates) stimulate a dramatic anabolic response within muscle cells for up to 3 hours after a workout [1]. That means the nutrients consumed within in this time frame are not stored as body fat; they are directed towards cellular recovery and muscle growth.
When the athlete consumes a significant portion of their daily nutritional intake within the 3-hour window after exercise it ensures that less calories are stored as body fat and more nutrients are utilized for recovery and muscle growth. Over time, this has a very profound effect on body composition; it promotes a steady increase in lean body mass that speeds the metabolism and increases the rate at which body fat is burnt for energy.
By the time the first hour after the workout has elapsed you should complete steps 1 to 4. Your hunger should be satisfied by these small meals but these steps should not leave you feeling uncomfortably full. This is an important aspect of nutrient timing and your ability to capitalize on the post-workout 3-hour window of opportunity. Step-5 is the final aspect of the ANTF and your last chance to capitalize on this 3-hour window.
Just before the 3-hour post-workout window has elapsed, be sure to consume one small solid-food meal (similar to that in Step-3). To some people this last step may sound difficult to fit in but in reality it?s very easy. Convenience is a key factor to compliance. A simply strategy I recommend to people that are unaccustomed to this style of eating is to split their regular post-workout meal into two smaller but equal portions. One portion is consumed as in Step-3, the other portion is eaten just before the 3-hour nutritional window has elapsed
