Before: Need Quick Energy. Your body needs carbs (sugar) for fuel. Eat something small and easy to digest like a banana or a handful of raisins about 30 minutes before you start.
Avoid Heavy Fats/Fiber Before: Fat (like a greasy burger) and a lot of fiber (like a big salad) take too long to digest and can make you feel sick or slow during exercise.
After: The Recovery Combo. When you finish, your muscles are damaged and your energy stores are empty. Eat both protein (to fix muscles) and carbs (to refill your tank). Chocolate milk is a simple classic.
No Need to Rush: Don’t stress about eating _immediately_ after. The “magic window” lasts for at least 2 to 3 hours. Just get your balanced post-workout meal in when you can.
Always Drink More Water: No food or supplement matters if you are dry. Dehydration kills your energy and strength faster than anything else. Drink water before, during, and after!