Putting it all together

Summarizing the main conclusions:
Fat Burn X
Try to train with relatively low liver glycogen, but not empty. If you feel very weak, eats a fruit 30-45 minutes early.
If your primary objective is to build muscle, a combination of protein and carbohydrate post-workout optimizes recharging glycogen and protein synthesis.
If the priority is fat loss, skip the post-workout shake from time to time, or wait at least 1 hour before drinking.
There is a post-workout anabolic window, but neither is as short or as critical as many think. Grab it, but do not stress too much.


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