I work out (power lifting, crossfit, running) fasted with BCAAs at 4:45 a.m. I'm 5'6" 127 lbs @16%
BF (female). I'd ideally like to maintain my weight, but I don't want to sacrifice muscle. TDEE is about 2250, cals set to 2200 (165g carbs, 110g protein, 122g fat).
How necessary is to to have protein/food/shake/whatever soon after? I'd ideally prefer to wait to eat until I get to work at 8 a.m. because otherwise I tend to be super hungry and eat all day long, going over my cals, sometimes by A LOT.