Here's my story.

a) I have signed up for an 11 week (3x weekly) bootcamp that starts at 10am. The morning exercise thing is not my norm (10am IS "morning")..I usually run in the evenings.
c) I am not a breakfast person, as it makes me nauseated (I know, breakfast is the most important...yada yada yada). At least this is late enough that I can basically split my lunch "allocation" to pre and post workout.
b) I don't want to fall apart and die in the middle of class because of a lack of proper pre-workout eating. Remember... I don't eat breakfast. If I am going to eat in the morning it better be doing its damnedest to make my workout better
d) Remember it is only an hour workout, so its not like I am benching 300lbs or running for 4 hours ...ie: I am really over-thinking things and understand that I am making this way more complicated than it needs to be. More than anything I am curious and would like to do things right if I can.

Okay so I've been doing some reading (go google!) on pre- and post- workout nutrition. Now I am completely baffled (thanks google!). What the heck??! As I follow it (correctly or not):

Pre-workout= complex carbs (low fiber) + lean protein

Post-workout = complex carbs + some simple carbs + more lean protein


Now my confusion:

Okay the real big reason I can't figure this out is that the "recommended" snack and meals for both post and pre workout seem to be the same on many sites. Everyone says that pre and post meals are so important yet I can't figure out how they differ. Any more recommendation on what to eat? My normal lunch is around 250-300 calories so is there a good way to split this into pre- and post- workout snack/meals? Is this not going to be enough calories to do what I should be doing?

Thanks to anyone who has the patience to read this lengthy merry-go-round in my head. LOL!

Pre-workout..
* A banana with yogurt.
* A quick bowl of instant oatmeal.
* Whole wheat toast w/ raspberry or other fruit flavored jam.

After the workout:
* A peanut butter sandwich.
* A handful of nuts
and I've been reading a lot lately that a glass of chocolate milk is a great post workout snack...

Just make sure you work those calories in your day...

The simple answer would be
before: banana
After: whey shake or chocolate milk.

I would steer clear of the peanut butter for after. Stick with liquid and no fat. If you want the long answer, read this:
John Berardi - Post Workout Nutrition

Thanks Mal and Edco.

Okay...so I went to my first bootcamp and I am ashamed to say that it totally kicked my butt. I was prepared for working hard and being sore and exhausted. What I wasn't ready for was outright nausea. I honestly felt like I was going to be sick...you know the feeling when you feel so hungry you feel nauseated. Well like that without the hunger part. I'm thinking that I will need to eat a bit more next time. I had yogurt and some ryvita about an hour before class. Didn't do the trick.