Fast-digesting carbohydrates give you both the fuel you need to perform and the materials you need to recover and rebuild. Placing carbohydrates before and after your workouts is the easiest way to make sure you can work hard and recover as fast as possible.
When it comes to workouts, simple carbohydrates are best. Fruits, rice, bread, or sports drinks are excellent options. Avoid foods that contain too much fiber or fat, as both of these can slow down digestion, because your priority is digesting those carbs so that your body can use them. While high-fiber carbs like oatmeal or leafy vegetables are fine, they may not be optimal for immediately before and after workouts.