The general rule of thumb is anything less than 50 total calories won’t break your fast. So 1/2 TBS coconut oil is about 59 calories and add the walnut milk I would say you are breaking your fast. I would do it without the coconut oil.Â
It depends some on the type and intensity of the workout and what your goals are. Â In keto-adapted athletes, ketones are burned in place of BCAA. Â Your muscles will actual go though a change where they reject insulin (and as a result glucose) because they PREFER to burn ketones over glucose. Â So your muscle energy comes from ketones, not glucose.
If it is an intense heavy lifting session where a lot of muscle repair is required, then a meal after the workout would be beneficial for muscle repair. 🙂