What to eat before and after training

• Before (1.5–3 hours): carbs + protein, little fat — e.g. rice/buckwheat + chicken, oats + eggs, banana + yoghurt. Only 30–60 minutes left? Something light: a banana or a protein shake.
• After (within 1–2 hours): 20–40 g protein + carbs — a meal, or a shake + fruit.

The '30-minute anabolic window' isn't strict: daily protein and calories matter more. But if you trained fasted, eat soon after. Sessions over 90 minutes benefit from carbs during too (a sports drink).