About 30 to 60 minutes before your workout, eat a small, easily digested meal composed of complex carbs, stuff like whole-grain snacks, oatmeal, brown rice, brown rice or a high fiber breakfast cereal. Avoid fruit because it is largely made up of simple carbs.
During your workout drink small quantities of water frequently.
Then afterwards, within 30 minutes or so of your workout, you can have a larger meal with additional complex carbs, fiber and protein. The carbs will be used by your body to restore muscle glycogen used up during your workout and the protein will help repair and build muscle tissue..