I feel like pre or post workout you should have some protein or such? When your IF doesn’t align with your work out schedule what do you do, if anything?
Or is a post workout protein shake worth (pausing IF)?
This only really matters if you are working out at the extreme end, like body building for a completion. For the majority of people simply eating a balanced diet and hitting their macro range is good enough.
You should so what ever most helps you achieve your goal.
For me, I only consume protein before a workout if I’m on an extended fast and I’ve been in ketosis for an extended length of time in order to reduce the chance of raising cortisol due to stress (and therefore losing muscle mass which is the opposite of what I want my body to do during a workout). Most of the time (90%) I have enough stored glycogen to fuel my workouts. It somewhat depends on what I was eating before the fast such as the number and type of carbs.
If I feel I need it, I eat 3/4 cup of whole fat Greek yogurt and two servings (22g) of chia seeds before the workout.
For me I don’t eat I stick to my plan. My eating window is noonish to 6pm and I typically workout around 8am. Just my bro science opinion but the “gains” of consuming food around workouts are not as beneficial(for the everyday person) as they are made out to be. Sure if I was a competitor or high level athlete and I’m trying to milk every little benefit out there I’m gonna eat. For me I keep it simple and don’t overthink it and it has worked for me.
Eat whatever works for you. I’m at the gym now on the bike, i won’t eat for another 4.5 hours. Certainly i need more food on the days i workout, but i don’t feel less powerful or tired.
My goals are more endurance based than building muscle though