Before training:

-Stay well hydrated, drink plenty of water.

-Eat two hours before training to avoid cramps and limited performance.

-Choose whole, light foods.Ex : Nuts , fruit, yogurt etc.

After training:

-Stretch well to avoid muscle soreness the next day.

-Continue to drink water.

-Take a protein shake after training and rapidly absorbed sugars ex ; bananas, dried fruit etc ..

It is better to eat several times a day with small portions. Do not skip meals!!!