Hi Andrew! I think that one thing that you can learn from the answers above is that there is no one answer! Eating, both before and after exercise is so very “person specific” that you can’t give one simple answer. What I’ve learned is that each of us arrives at what works best for us through “trial and error.”
I hope this helps.
Andrew, I went to a “Nutrient Timing” lecture by Mike Deibler (ACE PT, Sports Nutrionist) at an ETC conference last year and his advice for a pre-exercise (endurance) session was a meal containing 30-60g of Carbs and 7-10g protein. He also suggested keeping the meal low in fat and fiber for quick & easy digestion, as well as ingesting adequate fluid. Some examples he gave were these: 1C low fiber cereal with 1/2 C skim milk; 1 med. banana with 6oz lowfat yogurt; 2 pieces of bread with small amount of meat. Basically a balanced meal of carbs & proteins-the carbs for your main energy source and the protein for muscle repair. Hope that’s helpful!