I’m often asked about ‘pre- & post-workout nutrition’, and while there is a formula for that, the truth is that only people who are already at their ideal body weight & composition, and who have shown a high level of consistency in maintaining those, need to consider being meticulous about the timing of their carbohydrates & proteins with regards to their training.
For the rest of the planet, which is about 90% of people, most likely including you, you simply need to master basic eating habits, consistently.
The Healthy Path 