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Photo : ArtOfPhotos ( Shutterstock ) Getting a good meal of carbs and protein after your workout is a great way to fuel yourself and support your goals , whether you’re training for strength, endurance, or both. But what if you don’t have the perfect post-workout meal lined up? Is your workout wasted? 02:50 Chopping Basics Wednesday 11:09AM 01:38 How to Retire in Phases Wednesday 10:53AM You can’t “waste” a workout Before we get into whether the “anabolic window” is real, we need to address a pervasive myth: People will tell you with a straight face that you’re “wasting” your workout if you don’t fuel properly before or after. There is no such thing as wasting a workout . I literally cannot imagine a way to cancel out the effects of a workout. Exercise triggers many adaptations within our bodies: It puts processes into motion that build muscle, adjust the sensitivity of our cells to insulin, helps manage our mental health, and more. Exercising without eating properly is like ha...

Photo : platinumArt ( Shutterstock ) We lift to grow and strengthen our muscles, so it’s natural that a lot of us find bodybuilders’ piece-by-piece mindset appealing: Y ou focus on the specific muscle that you want to work, and make sure that you feel it working. But what happens if you do a glute exercise but you don’t feel it in your butt? Or you do a lat pulldown but you only feel it in your biceps? Here’s a guide. You may not always feel a muscle, even if it’s working Here’s the most important thing to know: you don’t have to feel a muscle for it to be working. Say you’re doing a pullup: Your lats are working whether you feel them or not. The lats are the upper back muscles that bring your arms closer to your torso, so a pullup simply cannot happen unless your lats are getting engaged. Or take squats . A barbell squat works your quads, your glutes, and a lot of other muscles besides. But when you’re doing a heavy squat, your brain is processing a lot of information. It’s f...