Hey Thiago –

For me these questions are not 100% exact because I dont live and die by timing but here are general times I would try to adhere to.

1 and 2 – I would try to have my meal around 4 PM if we planed to start training by 5:15 and my shake would be around 4:50 or so.

3 – I prefer to get the carbs and the EAA in immediately prior to training to be utilized rather than just sipping on throughout I dont really think we are getting enough in over the training sip by sip to really make a difference vs getting the bolus amount in prior to which can then be utilized.