What should I eat around training and recovery sessions?

The idea that protein must be consumed within thirty minutes of training does not hold up. The window is several hours, and what matters is hitting your daily total spread across three or four feedings.

If you train fasted in the morning, eating a protein-containing meal afterwards is sensible. If you ate two hours before, there is no urgency.

For hard resistance training or endurance work, carbohydrate before improves output, and output is what drives adaptation. For a moderate session in a fat-loss phase, it matters much less and fitting it into the day's total matters more.

Rehydration is the more frequently neglected item, particularly if you are training and using heat or cold recovery in the same visit.

Whole body cryotherapy, compression and red light are not energy-demanding, so no special fuelling is required. Arriving well hydrated and not immediately post-meal is more comfortable.

One worthwhile note: if your priority is muscle growth, there is evidence that intensive cold immediately after resistance training may blunt some of the adaptive response. Leaving a gap, or scheduling cryo on non-lifting days or after conditioning rather than lifting, sidesteps the question. For recovery between hard sessions, that concern largely does not apply.