it used to be believed that there was an anabolic window where you would need to get your protein into your body within 30 minutes of completing your conditioning the truth is that it depends on when you last ate protein if you've had protein within three to four hours of starting to work out which you would if you had a pre-conditioning meal then the timing of your protein intake after the conditioning is not as important as long as you get it within a couple hours you'll be fine but if you haven't taken in any protein within that time your protein synthesis will be lower after your conditioning so if you didn't have a pre-conditioning meal the sooner you can take down some protein after a conditioning the better it'll be for your muscle for example if your training fasted you want to have that
post-conditioning shake or a meal sooner rather than later now let's talk about post-conditioning carbs for a long time it's been suggested that post-conditioning carbs would spike insulin which would increase protein synthesis however protein alone can provide the spike in insulin that you need to increase protein synthesis this is why you can still build muscle with a targeted ketogenic diet
you wouldn't be having carbs after a conditioning but this doesn't change the fact that if you're not following a keto diet adding carbs will boost this process even more since insulin levels will rise faster and remain elevated for longer another reason to take in post-conditioning carbs is to restore glycogen levels in the muscle cells like I already said having more glycogen in your muscles will help increase your performance and help you lift heavier weights for your next conditioning