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Whether you need to eat before and after exercise really depends on the duration and intensity of your work out.
If your workouts are of low-to-moderate intensity and/or last for less than an hour, there’s no need to worry about your pre- and post- work out carbohydrate, electrolyte and protein intakes, just keep hydrated and eat low fat and low sugar foods.
However, if your workouts are intense and last for an hour or more (for example training for a marathon, triathlon, or cross-country), it’s important that you get plenty of carbohydrates and fluids before and after you exercise. For longer bouts of intensive exercise, replacing your electrolyte and protein levels also become important.
So why are carbohydrates, proteins, fluids, electrolytes important?
Carbohydrates are a source of energy, and are used to make glycogen, a special type of carbohydrate used by your muscles. Keeping your carbohydrate levels stable can enhance your performance.
Protein is another energy source. Only a little bit of it is lost during intense exercise, hence protein loss is usually only a concern for athletes and not for the average person since they normally get plenty of protein from their daily diets.
Fluids are lost in sweat and on your breath, and are important for regulating your body temperature, preventing strain on your heart and blood vessels, and they are vital for keeping you alive.
Electrolytes (for example, chloride, sodium, and calcium) are also lost in sweat. Electrolytes are important because they are used for many bodily functions, for example muscle contraction, sending messages between brain cells, and maintaining bone mass.
Pre-exercise food and drink choices are slightly different to post exercise food and drink. Preferably, pre-exercise food and drink should be low fat, low protein, low fibre, and high carbohydrate. Post exercise food and drinks, should be moderate to high GI (glycaemic index) and high in carbs.
Pre exercise food and drink choices
Fruit
Sandwiches
Scones
Muffins
Sports drinks a good source of electrolytes and carbohydrates
Low fat sports/cereal bars
Post exercise food and drink choices
Muffins
Scones
Baked potatoes
Jelly beans
Ripe bananas
Jet planes
Sports drinks
Fruit juice
Low fat muesli/cereal/sports bar
Jam or honey sandwiches
Sports gels
Additionally, having a regular meal (that is, veggies and a protein source, such as beans, meat, or eggs) along with plain water can also boost your electrolyte, carbohydrate, protein, and fluid levels. Remember to keep your fluids up and avoid alcohol. Alcohol can dehydrate you and slow down your recovery of glycogen.
on the duration and intensity of your work out. 
However, if your workouts are intense and last for an hour or more (for example training for a marathon, triathlon, or cross-country), it’s important that you get plenty of carbohydrates and fluids before and after you exercise. For longer bouts of intensive exercise, replacing your electrolyte and protein levels also become important. 
Electrolytes (for example, chloride, sodium, and calcium) are also lost in sweat. Electrolytes are important because they are used for many bodily functions, for example muscle contraction, sending messages between brain cells, and maintaining bone mass.