What should we eat before and after workout?

Pre work out meals

Why
To give energy to the body for workout
When
45-60m before workout
What
Carbs both simple and complex and small amount of protein
Avoid fiber and fats
E.g...
1. If early morning workout - Fruit and nuts post lukewarm water with lemon and honey
2. If workout after lunch then need to have a gap of 2-3 hours post meal but can have a banana 15m prior to workout
3. If evening workout - A wholewheat toast with peanut butter and banana OR smoothies with nuts and fruits 45-60m prior to workout

Post workout Meals

Why
To build muscle mass
When
Within 20m post workout
What
Easily absorbing proteins and simple carbs and water
E.g...
Have egg/milk/sattu/curd/panner/roasted channa and banana and water