I can tell you what I do, which is nothing special. I either eat once or twice a day. I ignore pre / post work out mantra, no protein shakes, nothing. I make sure I stretch properly to get the lactic out (this is generically important). The body will naturally replinish the glycogen in the muscles, and unless you are seriously bodybuilding timing isn't essential.
I eat berries, nuts, full fat yogurt, seeds, lots of spices, meat, fish in moderation (but sometimes a double portion on ocassions), loads of vegetables, squeezed lemon juice and pulp each morning, freshbrew coffee, teas, water.
I am able to do brisk walk 15 to 20 minutes, 30 minute gym class, and HiiT weights in a fasted state, eating at circa 16.00 if omad. I think once you are fat adapted this is so easy. I remember once viewing on youtube a Vegan strongman on omad and didn't believe it was possible, obviously I am a convert now. I pick when I eat once or twice (my non-diabetic wife also now easily does omad).