The more intense or longer your workout, the more carbs and protein your body needs to keep up.

If young guys lift weights hard and do intense workouts while eating less for a month, chugging 2.4 grams of protein per pound of muscle each day helps them gain more muscle and lose more fat than eating half that much protein.

If young guys eat more protein while working out hard and cutting calories for a month, they’ll gain more muscle and lose more fat compared to eating less protein.

Adding protein to carbs and water doesn’t really help or hurt your workout performance if you're already getting the same amount of energy.

Whether you eat a high-protein diet with carbs or without carbs, your body burns about the same number of calories — carbs don’t make you burn more energy.

If you eat enough protein during the day, it might not matter whether you drink your recovery shake right after a workout or wait a bit — you’ll still recover just as well.