I have been doing IF for 5 years, always maintaining at least a 16:8 schedule.
Recently I staring a new Martial Art from which I return from practice late in the evening. Would the benefits of continued fasting outweigh the benefits of a post workout shake/small meal (meaning I would not be doing IF once a week)?
You know better than me, I’m sure. It’s really up to you. If you think that you need a protein shake after your workout, do it. If your weight goes up, you can do longer fast next time.
Could you tell me about the transition from losing weight to maintaining it? How did you do it?
It depends what your goal/goals are. If your main goal is to recover more successfully and maintain more muscle mass than I would suggest moving your window to include eating after you workout.
If you’re mostly concerned with weight/fat loss than not eating afterwards won’t impact you as much.