What should you eat PRIOR to exercising?
Well, that depends on your goal, your training schedule, and your organizational skills.
You can have some protein, complex carbs, and fats if you can eat 2-3 hours prior to your workout. Given that you will have time to digest it, this meal can be somewhat substantial.
But if you eat 1-2 hours beforehand, your meal should be a little easier to digest. You would be consuming fewer complex carbs, less fat, and some protein.
When you eat just before working out, the food needs to be very straightforward. Easily absorbed carbohydrates, protein, and no fat
Unless you’re really trying to gain weight, please keep in mind that you are NOT eating at all three of these times. You can have a larger meal early and a quick snack before, but not all three.
Caffeine, creatine, and water are additional pre-workout additions that can and should be consumed, with the other two additions being optional (although they will improve performance).
The main lesson is that your body requires blood for your muscles while you exercise. Because your body will want the food out of your system as soon as possible and you won’t feel fantastic, you shouldn’t be digesting a large meal at the same time.
What to eat AFTER your workout:
Here, you need to consume a sufficient amount of high-quality protein and carbohydrates.
In order to feel good and be prepared for the next activity, you’ll be able to have the protein you need to start repairing our muscle tissues and the carbs you need to replace the energy you used throughout the workout.
musclehacking.org 