When to eat?

The research is inconclusive regarding the effectiveness of a post-workout meal for strength training. There is no clear evidence that the post-workout “anabolic window” exists. It’s still important though, to consume enough protein around the time you train. The closer the pre-workout meal is to the workout, the more time you have until the post-workout meal, and vice versa. A meal within a couple of hours from the workout on either side is fine. ref

What to eat?

It depends on your goals.