Want to build muscle and lose fat at the same time without guesswork? Here is the simple promise: eat most carbs around workouts to lift harder, recover faster, and keep progress steady.

Body recomposition means adding muscle while dropping fat. The quick answer from recent research in 2024 to 2025 is clear: eat carbs before training for energy, then pair carbs with protein after recovery training. Total daily carbs still matter most.

These tips help most lifters. Exact needs depend on training volume, body size, and goal.

Carbs power hard sets, protect performance, and refill glycogen. Glycogen is the stored form of glucose in muscle, and it fuels sets in the 6 to 20 rep range. More glycogen means more reps, better volume, and stronger pumps, which all support growth and next-day training quality.

Recent studies from 2024 to 2025 point to a simple pattern. Pre-workout carbs boost performance, post-workout carbs with protein speed recovery, and overall daily intake is still the driver of results. Carb timing fine-tunes outcomes by sharpening training quality, which is the key input for recomposition.

Timing does not replace eating enough protein, managing calories, or getting enough sleep. It adds an extra edge.

Recomposition is gaining muscle while losing fat. It happens best with strength training, high protein intake, and enough carbs to train hard. Keep it simple and steady.

Glycogen acts like a fuel tank in muscle, and it powers sets of 6 to 20 reps. Higher glycogen supports more total work and a better pump, which are strong growth signals. After training, pairing carbs with protein helps refill glycogen and reduces muscle breakdown, so the next session starts on a full tank.

Most lifters can follow this today. Keep the plan simple and repeatable, then adjust based on performance and appetite.

Total intake sets the base, timing polishes the result. Keep food choices simple, budget-friendly, and repeatable. Hydration and sodium make pumps and performance better, especially in heat or long sessions.

Simple templates help turn ideas into results. Start with a plan that fits the training time, then track performance and adjust.

For recomposition, the plan is simple. Eat most carbs before and after lifting, pair post-workout carbs with protein, and let total daily carbs and protein lead the way. Pick one change to test this week, like adding a small pre-workout snack or moving more carbs into the training window. Track lifts and waist for four weeks, then adjust based on performance and progress. Small, consistent steps win.