The primary purpose of a pre-event/workout meal is to restore glycogen, which is a short-term carbohydrate storage type.
Carbohydrates should make up the majority of the nutrients in a pre-workout meal because they provide rapid energy to the body.
After a workout, eat a protein- and carbohydrate-rich snack or supper to ensure that your body has the energy it needs to replenish what it has used.
Smoothie made with frozen/fresh fruit, low-fat milk/yogurt, and potentially protein powder (depending on needs)
100% fruit or vegetable juice on a whole-grain bagel or English muffin with peanut butter and banana.