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.
Taking a combined bodybuilding protein and carbohydrate drink or meal straight after training has been shown to kick start several well known processes that result in anabolism (or muscle growth). The 'window' of opportunity is open up to half an hour after exercise?yes, its not a hard and fast rule?but the sooner the post work out meal is taken, the quicker the 'recovery' processes are assisted.