What to eat before a workout: 

Simple carbs, such as whole wheat toast, bananas, oats, apples, yogurt, granola, almond butter, fruit smoothie, eggs or dried fruit. 

What to eat after a workout:

Protein and carbs, such as brown rice, almond butter, chicken, potatoes, tune, protein shakes, chocolate milk, vegetables or salmon. 

What to avoid:

Simple carbs, such as soda, chips, candy bars and white breads.