hey guys!!! u goood!!!

hey people.
new here (obviously). got a question about foods to eat with fitness. now i know they all say carbohydrates n what not. but what actual food should i eat before and after. i dont do any extensive training yet i only for for a 30-40 minute jog every 2 days. but even so i would like ot know little and easy ways to boost my performanceso i can beet my time on my run. i have gone from 40 mins to 30 on my run in 3 sessions. i started alst week and want to keep at this time with some aid. that is why im here :)

hope to hear some good replies, take it easy :)
 
i also go for the jogs around 10pm dont know why i just always have done. any good times to go jogging?
 
Milk is a good post-workout choice. As for actual meals, I'd suggest something with wholegrain bread, rice or pasta before your workout.
 
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