Before after working out

It is important to eat before your workout, so you can comfortably finish your work out without being distracted by hunger. You need to have energy foods like bars, drinks, and even fruits like banana. The post workout meal is the most important meal. You definitely need to ingest protein and carbs. Avoid eating fat. You can have whey protein shakes. Snack on a lean turkey sandwich or whole wheat bread. You can also have an egg white or a fruit bowl or salad. Also remember to hydrate yourself with water as you would have lost a lot of water through your skin.

Because glucose is the preferred energy source for most exercise, a pre-exercise meal should include foods that are high in carbohydrates and easy to digest. This include foods such as pasta, fruits, breads, energy bars and drinks.
1 hour or less before competition
fresh fruit such as apples, watermelon, peaches, grapes, or oranges and/or
Energy gels
up to 1 1/2 cups of a sports drink.
2 to 3 hours before competition
fresh fruits
bread, bagels, pasta
yogurt
water
3 to 4 hours before competition
fresh fruit
bread, bagels
pasta with tomato sauce
baked potatoes
energy bar
cereal with milk
yogurt
toast/bread with a bit of peanut butter, lean meat, or cheese
water

The first thing your body needs is a nice fresh supply of amino acids. Amino acids are the building blocks of protein and are used by your body for making muscles, hormones, neurotransmitters, bones and all sorts of other important things. Exercise depletes critical amino acids such as glutamine, valine, isoleucine and leucine–and the way you replenish your body's supply is with protein. That means meat, chicken, eggs, fish or whey protein powder (even soy protein powder, though I don't like that as much as whey).

Hey Nidhi,
Pre workout: If you eat a large, protein, fiber and fat filled meal, wait about four hours to exercise.If you eat a light meal, you only have to wait about two hours to work out. Your body prefers to use carbohydrates as fuel, so your pre-workout meal should include plenty of carbohydrates from bread, pasta, fruits and vegetables and energy bars.
Post workout: Eating after exercise is important as well to restore glycogen. Your muscles need the raw materials to recuperate after your work out. The first nutritional priority after exercise is to replace any fluid lost during exercise, so replenish yourself with water or juice as soon as you are done. The post-work out meal should contain some protein.