Anonymous wrote:More details needed, but some combination of protein + creatine + carbs before/post workout depending on your workout.

This. You need to eat at least after your workouts, both protein and carbs. Carbs are needed for your body to use the protein.

More details needed, but some combination of protein + creatine + carbs before/post workout depending on your workout.

Anonymous wrote:

Anonymous wrote:I think it depends on your age. The rule of thumb is to usually eat protein about two hours before and within an hour after exercise. A couple of trainers have told me that they can't eat in the early morning so essentially fasting until right after workout. It works for them but they said it usually doesn't for older females. It didn't for this older female. I lost all my muscle gains in two week.

Np- I’m not following. You lost all your muscle gains by doing what?

Intermittent Fasting.

IF just made me exhausted all the time, so I made sure to eat within 90 min of work out.

Anonymous wrote:I think it depends on your age. The rule of thumb is to usually eat protein about two hours before and within an hour after exercise. A couple of trainers have told me that they can't eat in the early morning so essentially fasting until right after workout. It works for them but they said it usually doesn't for older females. It didn't for this older female. I lost all my muscle gains in two week.

Np- I’m not following. You lost all your muscle gains by doing what?

I think it depends on your age. The rule of thumb is to usually eat protein about two hours before and within an hour after exercise. A couple of trainers have told me that they can't eat in the early morning so essentially fasting until right after workout. It works for them but they said it usually doesn't for older females. It didn't for this older female. I lost all my muscle gains in two week.

Here is my experience any time you are trying to put on muscle the fat comes along with it.

When I was younger 20s/30s I did protein powder and few other supplements; I did get stronger but not necessarily that much bigger.

In my 50s - I don't do protein powder (it creates high uric acid for me) but surprisingly I am getting bigger and stronger. My limited anecdotal conclusion is that protein powder didn't make a difference or even hurt my gains.

As a post workout - In the book 40Hr Body - Tim Ferris wore a glucose meter and discovered his post-workout shake was most effective taken before the work-out. That's due to the time it digests.

I work out in the mornings- a combination mostly of running and weights/functional strength training. I’ve been doing intermittent fasting for years, generally not eating until 11am (after a 6:30am workout), but I’m wondering if I would build more muscle or recover better if I ate sooner after my workout (and focused on protein). Anyone play around with IF vs high protein breakfast and see differences? I do really think IF helps me keep weight down, but I also want to improve performance and maximize my strength gains.