Generally, within half an hour after training, it depends on the amount of training. If you are exhausted every time, you need a spoonful. If it's not too much, half a spoonful: if you only practice two or three times a week and don't fight, you don't have to eat. It's no use. What is really useful for eating is to have a detailed and continuous training plan and faithfully implement it, and not to interrupt the training, so that eating can be effective. I suggest you hire a personal trainer. I do, and the encirclement is fast.