Ingesting complex carbohydrates and possibly fruit within 45-60 minutes after exercise is beneficial if the exercise session exceeds 60-75 minutes and follows a fast, to mitigate prolonged elevation of inflammatory molecules.

“if you fast and then you're drinking caffeine and then you're exercising and that exercise goes longer than 60 Minutes certainly if it goes longer than 75 minutes you would do well to ingest some complex carbohydrates maybe also some fruit perhaps not immediately after exercise but within the 45 minutes or so or hour or so after exercise so that you're not ramping up those inflammatory molecules and leaving them ramped up for many hours into the morning and throughout the day”