Male can burn fat faster training fasted, women on the other day do not.

If your not getting your macros/kcals correct in the first place, thinking about timing of meals is completely pointless. Gut health and sleep optimisization with a good diet is far far more important.

Post-workout meal example: fast acting carbs, LOW fibre & protein.

I.E Bowl of almond milk, cocopop cereal & a protein shake. You don't want HIGH fibre (so if you use rice, use white as its less fibre and fast absorbing), otherwise it slows down the process of absorption - insulin levels are higher after working out hard so you're soak up nutrients better.

Thanks for this info and I love almond milk. It truly is the best replacement for dairy milk, which I stopped drinking entirely a year ago.

If your not getting your macros/kcals correct in the first place, thinking about timing of meals is completely pointless. Gut health and sleep optimisization with a good diet is far far more important.

Post-workout meal example: fast acting carbs, LOW fibre & protein.

I.E Bowl of almond milk, cocopop cereal & a protein shake. You don't want HIGH fibre (so if you use rice, use white as its less fibre and fast absorbing), otherwise it slows down the process of absorption - insulin levels are higher after working out hard so you're soak up nutrients better.