What to eat before and after workout.

Before: Whole Wheat Toast with Sliced Banana and Cinnamon
When it comes to gearing up for workout, carbs are your gym BFF. The key is to have a mixed bag of complex and simple ones so that the release of energy during your workout is slow and steady throughout your routine. Whole-wheat toast with fruit gives you both types of carbs with the bonus of being super easy to digest. Complex carbs will keep your motor humming, while the fruit adds an extra kick of energy. For those training for a race, bananas are perfect in raising potassium levels, which drop when you sweat a lot. For an added bonus, add a dash of cinnamon. The spice has been linked to stabilizing blood sugar and improving brain function.
What to Eat After Your Workout
According to the Journal of the International Society of Sports Medicine, consuming protein and a little carbohydrate is best immediately after exercise. Here are the foods I eat after my training sessions to help speed up recovery, maximize exercise benefits, and help maintain lean muscle to aid in weight loss.

Protein shake made with half of a banana, one scoop of protein powder, almond milk, and hemp seeds (excellent protein source)
Salad with roasted chickpeas (1/2 cup), light olive oil and vinegar
Sautéed or steamed vegetables (1 cup) with non-GMO tofu (1/2 cup)
Quinoa bowl (1 cup) with black berries (1 cup) and pecans (1/4 cup)
Multi-grain bread (2 slices) with raw peanut butter (2 tablespoons) and agave nectar
Burrito with beans (1/2 cup), brown rice (1/2 cup), guacamole (2 tablespoons), and salsa