Welcome to The Lift Podcast, where we take the latest in exercise science and make it simple and actionable so you can lose fat faster and build muscle efficiently. In today’s episode, we’re breaking down the truth about the anabolic window—is it real, or just another fitness myth? Plus, new research reveals that carbs might be even more important than protein post-workout!
Welcome to The Lift Podcast, where we take the latest in exercise science and make it simple and actionable so you can lose fat faster and build muscle efficiently. In today’s episode, we’re breaking down the truth about the anabolic window—is it real, or just another fitness myth? Plus, new research reveals that carbs might be even more important than protein post-workout!
Key Takeaways:
🔹 The Anabolic Window IS Real—But Not How You Think
✅ The myth of the one-hour post-workout window is false—it’s actually 12+ hours.
✅ You don’t need to chug a protein shake immediately after your workout.
✅ What matters most? Hitting your total daily protein intake consistently.
🔹 New Study: Post-Workout Carbs Are KEY
🔥 A study tested two groups:
1️⃣ One had carbs immediately post-workout.
2️⃣ The other had carbs three hours later.
🔥 Result? The group who ate carbs right after training performed significantly better the next day.
🔹 Why Carbs Matter Post-Workout
💡 They rapidly restore glycogen, which fuels better recovery and performance.
💡 This is most important when cutting (in a deficit) to retain muscle while losing fat.
💡 To maximize results, time your carbs around workouts.
🔹 Practical Application: How to Use This
🍌 Instead of carrying a protein shake in your gym bag, pack a banana.
🥩 Pre-Workout: Have carbs to fuel your session.
🍚 Post-Workout: Eat carbs ASAP + a high-protein meal.
🚫 Rest of the day? You don’t need as many carbs—save them for when they’re most effective.
💪 Bottom Line: If you want to recover faster, train harder, and retain muscle while cutting, prioritize carbs immediately after your workout.
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