Currently fasting 16 hours from 7pm to 11am and am considering incorporating exercise into my daily routine. In the past I’ve found that working out in the morning (7-8am) is the best option for me as I can sort of get it out of the way and it helps with energy levels throughout the day. Since that time is outside of my eating window, I worry that with a 2-3 hour gap between my exercising and eating window, I might be delaying getting enough protein in my system to help with recovery. I don’t really want to move my eating window since it would impact eating when the rest of my family eats dinner and I like eating with them.
I know I’ve presented a lot of unmovable parts in this equation so is there anyone that has any experience with this type of problem? Are there any compromises you’ve had to make when it comes to timing exercising and eating?
Protein timing and a window is bro science.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3879660/
>A simple pooled analysis of protein timing without controlling for covariates showed a small to moderate effect on muscle hypertrophy with no significant effect found on muscle strength. In the full meta-regression model controlling for all covariates, however, no significant differences were found between treatment and control for strength or hypertrophy.
I work out at 5:30am. My eating window is 11am to 7pm. I haven’t noticed any issues.
Dr. Fung also says it’s not a problem - exercise whenever you want when you’re fastinghttps://www.dietdoctor.com/fasting-and-exercise