“What do I eat before, during and after exercise and what kinds of food do I eat?”

Pre-Exercise
Well, you’re body needs fuel to function. It needs this all day long, you need to eat all of your meals (five to six), every couple hours with proper macronutrients (protein, carb, fat) and hydration in order to keep energy, strength, stamina and brain function up.
If you are doing exactly this, you really have no need to eat any differently before a workout. This would mean you would have fueled at least 2 hours ago if you are eating every 2 to 3 hours. The only reasons for change with this is if;
a. You have stomach problems from eating too close to exercise, you may want to schedule some space for meal before you begin.
b. If you want to gain more muscle mass (be more anabolic), you may supplement with a whey protein shake (roughly 1/4th your bodyweight in grams) 30 minutes before.
*If energy is low, or you feel you need more fuel than this (especially carbs), you need to reevaluate your diet.

During Exercise
There is really no need to fuel during exercise (if under 90 min). Again, if you feel this need, you are missing something in your regular diet and it needs to be re-addressed. You should only need to be focused on staying hydrated and working hard.

Post Exercise
I recommend that you quickly, before the sweat dries on your forehead, eat an easily mixed and digestible whey protein shake (1/4th your bodyweight in grams) that you have readily available. Then just continue with your regular schedule of meals, hydration, supplements.

Lastly, realize that this is not gold standard for every person training for every goal and that it is your job to listen to your body and understand what is right or wrong for it.

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