We’d recommend having your refuel meal on training days, 1-2 hours after exercise. These meals are rich in carbohydrates to replenish energy levels and high in protein to aid muscle growth. If you prefer to have your refuel meal earlier in the day, that’s not a problem.
The number of refuel meals you should aim to eat on training days will depend on which cycle you’re on. This information can be found at the top of the 'Eat' section of your plan.