I like to eat a half an hour before I train. Some protein and carbs is a good idea. Like a piece of whole wheat bread with peanut butter. Or egg whites and half bowl of oatmeal. Post workout I would eat a bagel or 2 pieces of whole wheat bread with a protein shake immediately after training. For pre workout aim for 15-24 grams of protein. Carbs 30-50 grams. Then for post aim for the same amount as the pre. If your trying to lose weight I would recommend not eating fruit before or after so you don't spike you blood sugar. If you are maintaining or want to add muscle then eat fruit before and after but just make sure you watch it so you don't add unnecessary fat.
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