For maximum efficiency, you should eat within 30-120 minutes after exercise. The food you eat should consist of carbohydrates. Such as brown rice, whole wheat bread, sweet potatoes, fruit, milk or yogurt, and protein such as fish, chicken, eggs, low-fat milk, tofu, nuts or dried seeds. Eating after helps repair muscles. That are lost during, helps the body recover faster, and also helps compensate for glycogen. Which is a form of energy that is a reserve carbohydrate in the muscles. The proportion of carbohydrates and protein eaten after exercise will vary depending on the type of exercise. UFABET  

As follows:

• Those who want to build strength and gain muscle mass should eat carbohydrates and protein in a 2:1 ratio.
• Those who do endurance training should eat a 4:1 ratio of carbohydrates and protein.
• People who for good health or those aged 50 and over should eat carbohydrates and protein in a ratio of 3:1.

Although it is not possible to specify the right time to eat before or after exercise, enthusiasts should eat food. That takes into account nutrients, nutrient proportions, time of eating in each meal, type of exercise, and purpose to help more effectively. Leading to good health in the end.