I take omega 3 pills supplement , arpund 4 grams a day . Please let me know if 4 grams is enough or more should be taken .
About post workout meal ; The idea is that rice flour is a fast digesting carb with high gi , so post workout it will be quickly digested , raise insulin levels , abdorbed alongside whey isolate which is also quick to digest and absorb . So the glycogen reserves can be restored and amino acids will build muscle. Please be more specific , like replace 100 grams of oatmeal with rice flour post workout .