Nutrition
Training First Refeed Second Timing
Training first refeed second timing completes hard work then eats protein and carbs within two hours—critical when intermittent fasting squeezes the eating window.
Training first refeed second timing means completing the hard session—intervals, heavy compounds, long runs—then opening or extending the eating window for protein and carbs within about two hours. On sixteen-eight, athletes who train at window edge risk missing post-workout synthesis if dinner is hours away.
Shift break-fast earlier on lift days, add a post-session shake inside the window, or widen the window temporarily. Fasted easy cardio does not need the same urgency.
Common questions
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How soon should I eat after training on intermittent fasting?
Aim for protein and carbs within about two hours after hard sessions. If your window has not opened, shift it earlier on training days or plan break-fast immediately post-workout.
Related terms
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