nutrition

There are some meals that should be taken before workouts to get the best results. The few I know out of these foods are Grilled chicken breast with vegetables. Protein smoothie with Greek yogurt and banana also works. What great preworkout meals would you recommend?

I’m looking for what to eat after rigorous exercise. I need food that will give me enough energy. I have tried whole foods like fruits and veggies. But I want something light like nacks. And does it require timing before I eat anything? Tell me, what gives you energy after a workout?