I’m sure there will be many answers but basically, have your immediate post-workout shake … then 1 hour later, have ANOTHER post workout shake (if you can), then perhaps 2.5hrs after workout have your big meal.
But otherwise, have the meal at one hour after the workout.
For me personally I think this is a good plan where 0 hour is workout:
-2 hours: last real meal, and I like tuna sandwich at this time
-1/2 hr: pre workout shake
0 hour: workout. water.
45 mins: still workout out and have glucose type drink (not always workout out over 45mins but sometimes have longer session)
1.5hrs : workout finished by now, post workout shake
2.5 hrs: 2nd post workout shake, this one however can be cheaper whey, WPI whatever does not have to be super charged hydrolysed. note this is 1 hour after workout finished.
3.5hrs: eat a meal
Note these are not strict it is not often I get that amount of free space and time to workout like that (without having eaten before etc…)
I don’t always have a pre-workout shake but I do have a glucose drink during the workout, or a half-dose of glucose, put the other half in the post workout.