For a while now, the internet has been buzzing with the idea that after finishing a workout, the best course is to take protein plus a substantial amount of carbohydrates to help the muscle recover and grow. And, while both can indeed be beneficial, combining them right after strength training can actually be a mistake. Dr. Sebastián La Rosa, a physician specializing in longevity, has been quite clear on this topic in a video posted on his social networks: adding extra carbohydrates to your post-workout protein doesn’t just fail to help you gain more muscle mass, it slows down the process.
Many people believe that consuming carbohydrates together with protein after lifting weights helps the muscle grow faster, but science demonstrates the opposite. According to Dr. La Rosa, the most recent studies found that adding extra carbohydrates at that moment offers no benefit and, in fact, slows digestion significantly. When eaten together, the body takes longer to absorb and digest the proteins, which causes the amino acids, the building blocks of muscle, to become “stuck” and take much longer to become available. To verify this, scientists traced the path of a protein component called phenylalanine and observed that when it was mixed with carbohydrates, the muscle absorbed this nutrient much more slowly or in smaller quantities. Therefore, what the doctor is trying to warn about with the video is that loading up on carbohydrates after training does not make more protein reach your muscles, but rather makes the entire process much slower.
You can build muscle and lose fat at the same time
On the other hand, Dr. La Rosa also takes the opportunity to debunk another gym myth: the idea that it is impossible to gain muscle and lose fat at the same time when you are on a diet. Many trainers say this cannot be done, but science has already demonstrated that it is possible, especially in overweight individuals who engage in resistance training such as lifting weights. The secret to achieving it hinges largely on what you eat. The trick lies in following a calorie-restricted diet that compels the body to burn stored fat for energy, while at the same time keeping protein intake high, since this provides the muscles with the necessary strength to keep growing.
That’s why, according to La Rosa, the best approach is to focus on maintaining a nutritious diet and a routine that trains the whole body with the right intensity at each moment. And if you’re going to eat something, the best option is to prioritise high-quality proteins, but not by pairing them with carbohydrates as soon as you finish exercising.
