If you are an Authorizing Official (AO) for your organization, it is very likely that you serve as the Certifying. Officer (CO) as well. Therefore, both AOs and COs must adhere to the required and recommended train-.
Make it a practice to eat large meals at least three to 4 hours before working out. If you have a smaller sized meal, you can work out two to 3 hours after eating. Light snacks are typically fine when eaten right before and even during exercise. When you are done working out, you can enjoy a meal immediately.
When you exercise your leg muscles, they will grow a little, but you will mostly see the effect immediately after exercise as the muscles swell to bring in nutrients and expel waste. This effect goes away after 30 minutes to an hour. As the muscles recover, they build new fiber and also use it more efficiently. The result is unlikely to be visible as a larger muscle, but rather a leaner, toned muscle. If you exercise enough and watch your diet, you will lose fat as you gain muscle.