How important is the "Window of Opportunity"?

[EL GAUCHO]

FINDING IT HARD TO MEET MY DIETARY WINDOW OF OPPORTUNITY.

Upon rising at 8am, I eat a large Protein Pancake (half a cup of oatmeal, 3 egg whites/ 2 egg yolks, half cup of cottage cheese).
I then don’t eat till like 11:30am after my workout. Is this too long without food? At this point I am usually starving post-workout.

Now here lies the problem:
We are supposed to take in some simple carbs and liquid protein immediately post workout to take advantage of the much touted “Window of opportunity”.
The thing is I finish my workout at 11:30am, I’ve not eaten since 8 am, so I’m starving! The only thing I want to eat is my proper solid lunch! Not some liquid mixture that’s not gonna satisfy my hunger!
So I was wondering, should I:

1) Eat another meal pre-workout at 9:30 am to keep me going for longer. Like a casein protein shake (Met-Rx) or something?
2) Chug down my post workout shake, and then eat my big lunch straight after?
Isn’t this too much food in one go? I think this will also inhibit the absorption of my whey/carb mix.
3) Skip the post-workout shake and carbs, and go ahead and eat my lunch which I am now craving for? I usually end up doing this out of hunger for something solid.
I then would have a protein shake and say a banana an hour and a half later.
4) Don’t obsess too much, it doesn’t really matter that much anyway. Eat whatever I feel like eating at the time?

This may seem a small factor in my training, but its just that I’ve got everything really tightly controlled and in order. I want to dial in all other factors so I can make the best gains possible.

Any constructive comments would be appreciated.
Thanks.
EG

 

[JG1]

I would take your PW shake immediatly after training. Wait an hour an a half (hunger should be semi-satisfied from the shake), and eat a solid food protein/carb meal. This is the best route to take.

 

[EL GAUCHO]

Thanks mate.
Do you think I'm eating enough pre-workout (just the protein pancake)? I was thinking of eating a pre-workout Met-Rx shake.
All the latest science shit is now saying you should take a shake pre- workout as well as post workout.
Thing is I'm thinking: is the pre-workout shake gonna end up fuelling my workouts instead of burning body fat?
Whats your take on this?
I take it you agree that post workout, the window of opportunity should be exploited and therefore essential?
EG

 

[JG1]

yeah, it looks ok...maybe take in some more protein for breakfast...looks like your getting about 30g, up that by another 10-20g and your good to go.

If you up the protein a little I see no need for you to eat right before going to the gym..or have a shake.

 

[EL GAUCHO]

Thanks, I'll give that a try.