Experienced weightlifters retain less protein in their bodies after workouts compared to beginners, regardless of when they eat protein and carbs.

For men new to weightlifting, eating protein and carbs right after a workout or waiting six hours doesn't change protein retention in the body.

For men who regularly lift weights, eating protein and carbs right after working out leads to better protein retention in the body compared to waiting six hours.

For experienced lifters, eating protein and carbs right after a workout leads to better protein retention per pound of body weight than waiting six hours, but this isn't the case for beginners.

Experienced weightlifters lose over half their protein retention per body weight when delaying protein and carb intake after a workout, but beginners aren't affected much by the timing.

When people eat more protein and fewer carbs, their bodies hold onto more protein instead of breaking it down and losing it, which means they’re building or maintaining muscle better.