Your nutrition plan will depend on the type of workout you’re doing and your body composition goals. However, several basic principles can be deduced:

Do not exercise on an empty stomach. Not eating enough before a workout can cause dizziness, nausea, or make you sleepy. Optimal pre-workout nutrient intake might help you to achieve peak performance but might minimize muscle damage.
Define a goal. If your goal is to lose weight, then the portion of food should be small and contain fewer carbohydrates and more protein. If your goal is to gain muscle mass, then you should consume more carbohydrates and proteins.
Pick the right time. Eating too close to a workout can cause some problems. Therefore, the ideal time to eat is 1-3 hours before training. More hearty meals should be consumed 2-3 hours before training, and a small snack can be eaten closer to training.
Drink plenty of water. Drinking enough water before, during, and after your workout increases your energy levels and helps prevent cramps.

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