I recommend eating after workout, none before but some coffee and pill form supplements.
I used to work out in the evenings, then at lunch, and now in the mornings before work. After adjusting, I vastly prefer the morning workouts.
Why? Thereās something so mentally satisfying about having already trained hard when youāre sitting at your desk at work. If I do anything extra in the evening, itās simply a ābonusā and I donāt feel bad about skipping it when Iām tired or just donāt want to.
Lastly, I find my workouts are actually better in the morning. My mind is less cluttered, my body is fresh, and the day is new.
All that said, Iāll echo what others say and choose a time focused more on compliance than striving for optimal.
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This. And also, itās nice just having it done so itās one less thing. I hate when I skip my morning workout, because then Iāll be at working thinking āAlong with everything else I need to get done after work, I need to get in a workoutā
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If 4:30 AM works, then it works. If 4:30 PM is magical, then saddle up then. I feel best at 4:30 AM, a cup or two of French roast (or whatever), and no breakfast. I eat around 9:00 AM. Post work I usually want a nap (a residual Covid thing). You do what works for you.
I do it at 5:30 am because thereās about ten people at the gym that early so I donā t have to wait to use popular machines. But I also wake up with lots of energy most days, probably because I eat very healthy and I avoid caffeine so I donāt have to wait for coffee to kick in.
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I do some workouts early morning and some in the evening. I donāt perform as well in the early morning ones but sleep better that night. The evening workouts I perform better but donāt sleep as well.