I am on 16:8 IF, I have my dinner between 8:30pm to 9:30pm, I lift weights(somedays cardio) from 8am to 9am, Then continue to fast till 12:30pm to 2pm depending on when I had dinner.
Is it healthy and fine to break fast 3 to 4 hours after workout? If not what changes should I do?
I’m not an expert, but I would break a fast shortly after a workout because your body responds very well to a fresh meal best after a workout.
Weight lifting damages muscles and your body needs nutrition to replenish them. If it doesn’t have any food in the body, it’s going to take it from other parts of the body that aren’t damaged.
You are doing right by the principles of IF. I just heard on a podcast yesterday that working out and then waiting a couple of hours burns calories 2X. I’ve been doing IF for years on and off but I have added workouts into the regime. I have been on a similar regime for the past 6 weeks. 20:4 minimum, 75% of the time OMAD, I cycle 20KM to 25KM at 5.00am. I break my fast a couple of hours later around 8.30am and go back to fasting by 12.30pm.
This schedule has been the most effective for me.