# 3444: How to Build Muscle Quickly While Maintaining or Losing Fat on Muscle Building

Page: https://stenobird.com/podcast/optimal-health-daily-fitness-and-nutrition-323906/3444-how-to-build-muscle-quickly-while-maintaining-or-losing-fat-on-muscle-building
Text version: https://stenobird.com/podcast/optimal-health-daily-fitness-and-nutrition-323906/3444-how-to-build-muscle-quickly-while-maintaining-or-losing-fat-on-muscle-building.md
Podcast: [Optimal Health Daily - Fitness and Nutrition](https://stenobird.com/podcast/optimal-health-daily-fitness-and-nutrition-323906)
Published: 2026-06-26T07:00:00+00:00
Episode link: https://traffic.megaphone.fm/OLD1529969264.mp3
Audio file: https://traffic.megaphone.fm/OLD1529969264.mp3
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JSON: https://stenobird.com/v1/public/podcasts/optimal-health-daily-fitness-and-nutrition-323906/episodes/3444-how-to-build-muscle-quickly-while-maintaining-or-losing-fat-on-muscle-building
Duration seconds: 580

## Resource

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3444: Dr. Neal Malik explains how to build muscle effectively through a combination of heavy compound lifts, proper recovery, and targeted nutrition. Drawing on exercise science and sports nutrition recommendations, he shares practical strategies for protein intake, carbohydrate consumption, and post-workout timing that can help support strength gains and muscle growth. Quotes to ponder: "After a workout the demand for protein is high which makes it the best time to replenish it." "When you lift heavy you also need a longer break in between sets to recover and regain your strength." "Carbohydrates can help our bodies absorb that leucine rich protein more efficiently." Episode references: Bastyr University California: https://bastyr.edu American College of Sports Medicine: https://www.acsm.org Learn more about your ad choices. Visit megaphone.fm/adchoices

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## Transcript

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