PRE WORKOUT Have a well balanced meal 2-3 hours before training including protein,carbs  and a small amount of good fats! Typical example of this meal  would be a chicken fillet(protein) , vegetables(good carbs) and half an avocado(good fats). AVOID HEAVY FOODS BEFORE TRAINING!!  SNACK ON NUTS OR RICE CAKES WITH ALMOND BUTTER IF YOUR TRAINING IS LESS THAN 1 HOUR AWAY!   POST WORKOUT 30-45 mins after exercise your body needs carbs to replenish the glycogen stores used during your workout, and it needs protein to help recover and repair muscle! Have a smoothie with protein powder , banana ,spinach  and some chia seeds .   Remember physical activity needs extra nutrients, so fuel your body with right food.  Drink plenty of water.