I have a question regarding IF. I train early in the morning at 7am. I consume BCAAs before and after my workout. I typically break fast at 12pm to eat most of my calories for the day (carbs, protein, fats, veggies), 3pm (mostly veggies, some meats and fats) and then around 7pm (mostly meats and fats and less veggies). Is this an acceptable schedule. My goal is to put on lean muscle mass. Would it be more beneficial to eat earlier given the length of time I waiting to eat after I train? Is it ok to consistently eat my first meal hours after training? Would eating earlier improve muscle recovery/metabolism or would it be the same regardless?

Also, do people who fast drink protein shakes or is that only when a person doesn't have time to eat? When would be the best time to have one?

Thanks