What should you eat before and after training?

Less critical than the internet suggests, but a few things help. Before: something with carbohydrate an hour or two ahead if you are training hard — a banana, poha, toast — and avoid a large fatty meal immediately before. After: protein within a few hours matters, but the narrow anabolic window has largely been debunked; total daily protein is what counts. Hydration is the underrated one, particularly in Indian heat where losses are large. If you train early and cannot eat first, training fasted is fine for most people.