Eggs

How do you like them? It doesn’t really matter because any way you flip them, boil them, fry them, or scramble them, the truth is that they’re loaded with protein. However, try to spare yourself of the egg’s yolk, for it is packed with fat and cholesterol.

Chicken Breasts

Chicken, in all forms, is loaded with protein, approximately 35 grams for a 4-ounce breast, However, we obviously recommend them grilled or baked as opposed to the fried version. And remember to peel off that fattening skin.

Oatmeal

Pour it into a bowl. Add some hot water. What you have is one of the best sources for carbohydrates, a quick burst of energy that will propel you through your training session. Oatmeal is great with vitamin-rich blueberries and strawberries.

Protein Drinks

This is a no-brainer. The ideal protein drink, if you can blend it with a carbohydrate-rich powder, will consist of 25% protein and 60% carbs.

Water

Drink it by the gallon. Actually, about a gallon a day – or perhaps eight glasses – is ideal, since your body cannot function without it. However, too much water may be detrimental to your fitness quest for it could be flushing out minerals and vitamins that you need.

Peanuts

Anything associated with butter – as peanuts surely are – usually leads to one dreaded three-letter word: fat. Although peanuts are plenty fattening indeed, they’re also planters of a number of rich nutrients like potassium, zinc, and vitamin E.

Yogurt

It’s sweet. It’s smooth. It’s sensational. Yogurt is not only a soothing refreshment for fitness fanatics, it also blends a healthy balance of proteins and carbohydrates. Highly recommended is the low-fat version.

Potatoes

Potatoes are perhaps the best source of carbs you’ll find, packing some 30 grams inside of your average potato.

Source: http://www.bodybuildingforyou.com/health-nutrition/pre-workout-foods.htm

Post-Workout Workout Foods

Drink at least 2 litres of water post-workout.

1. Drinking water is extremely important after a workout. After a workout, 20 ounces of water per pound of body weight lost during an exercise routine should be consumed. The best way to gauge how much water is needed is by weighing before a workout and immediately after a workout to determine how many pounds have been lost during a workout.
2. Carbohydrate-laden foods such as whole grain breads, fruit, brown rice, potatoes, popcorn or pasta are important in replacing depleted glycogen stores after a workout. The American College of Sports Medicine recommends from 50 to 100 grams of carbohydrates be included in a post-workout meal.
3. Lean protein such as chicken breast, turkey breast or tuna helps the body rebuild muscle tissue that was broken down during a workout and also helps to improve muscle hydration.
4. Potassium-rich foods such as bananas, potatoes or raisins can help replace the potassium that is lost through sweating during a workout.
5. Fluids such 100% fruit juice, soup or fruits that contain a lot of water such as watermelon, oranges or grapes help the body rehydrate after exercise.