The foremost key before/during/post-workout is to keep yourself well hydrated.
Make sure to take plenty of protein and carbohydrates before your workout session to improve your energy levels.
Some of the best food items to have before your workout sessions are bananas, brown rice, roasted vegetables, boiled eggs, whole grain bread sandwich, apples, plain yogurt, oatmeal, and dry fruits.
Consuming carbohydrates and proteins 30 minutes after your exercise regime is considered ideal to avoid stomach discomfort.
Some of the best, quick and healthy post-workout meal options include oatmeal with milk and fruits, a protein shake, yogurt, salad filled with veggies and grilled chicken.