[SkinnyPupp]

Here is some info on why I am trying continuing my fast about 30 mins post workout:

About high carb right after workout:

after training your muscle becomes temporarily insulin resistant. Putting a high glycemic fuel in your muscle right after exercise will jeopardize energy utilization and disrupt your insulin sensitivity.

One of the biggest misconceptions is the idea that an insulin spike is necessary for boosting protein synthesis in the muscle. The truth is quite different. The real factor is not insulin spike but rather insulin sensitivity.

It has been proven that as long as insulin sensitivity is high, even low (fasting) insulin levels along with amino acids will be sufficient to trigger mTOR/AKT – the cellular pathway that deposits protein in the muscle towards repair and growth.

Overly spiking insulin with simple carbs immediately after exercise impairs insulin sensitivity

About releasing fatty acids with a workout, and keeping them from being re-added to fat cells:

exercise only initiates the first phase of fat breakdown; it does not grant the completion of the fat-burning process.

After exercise there’s a substantial increase in the level of circulating free fatting acids coming from adipose tissue, and unless these are mobilized to the liver and muscle for final utilization, most of them will be re-esterfied into triglycerides and re-deposited back in the fat tissues.

In order to grant an effective completion of the fat-burning process you must manipulate your muscle to suck in the circulating free fatty acids that were released by exercise. And the way to do that is to wait for 30-60 minutes after exercise before having your recovery meal.

Where does the fat go then? Glycogen in the muscles:

your body regards glycogen replenishment as a top survival priority. And that’s what happens after intense training: your body is forced to swiftly convert fatty acids into glucose, via gluconeogenesis, which are then used for glycogen replenishment in your muscle.

What this means is that fat breakdown and utilization reaches a peak, not during exercise, but right after exercise. Importantly, this process can only reach its peak in a fasting state. It will be utterly inhibited by carbohydrate feeding.

So when DO we eat carbs?

The right time for eating carbohydrates is at night when the muscle is no longer insulin resistant like it is directly after training. For effective glycogen loading, eat slow-releasing complex carbs from whole plants the night before training or competition.

So it is broken down like this... For people wanting to lose fat and gain strength:

If your goal is to burn fat and build muscle, you must take advantage of the post-exercise window of opportunity. Avoid feeding for 30-60 minutes after training, and then have 40-60 grams of whey protein with no sugar added for recovery. To further enhance muscle build up, have a second recovery meal – same amount of whey protein – about 60 minutes later.

So it breaks down like this

30-60 minutes after exercise: 60g whey in water.
60 minutes later (for maximize muscle growth): 60g whey in water.

Then you eat for the rest of the day... If fasting, you would have about 100g of protein to have by the end of the day. Pretty easy, but for me it just works better to do the 60g 30 minutes after, then go have a meal, and maybe have another shake later, and then dinner.

I dunno it might all be bullshit, but it makes sense to me. Easy enough to do, so I'll give it a shot.