Simple Nutritional Advice Before and After Workout

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.