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when do i eat before or after exercise

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I suggest you eat after you exercise, otherwise your digestive system requires energy for digestion, which can take away from your experience. Additionally, eating before exercise can cause nausea.
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Eating peanut butter (1 Tablespoon) before exercise is great,also, oatmeal (single serving)or almonds(1 0z.)
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After exercise, muscle breakdown occurs, this is why it is essential to consume both carbs and protein 15min to 4 hours after your exercise routine. It is said that the best carb:protein ratio would be 4:1 ((four grams of carbohydrate for every one gram of protein).

Pre-exercise meals are also important to store glycogen (used during exercise) for optimal performance but you have to be careful and not eat right before a workout. You need to let these foods digest before you do any strenuous activity to avoid feeling sick, nauseated, bloated, etc

Good carbohydrate sources before exercising would include cereals, breads, vegetables, pasta (wholegrain), rice (not white) and fruit.
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