I know bannanas are good bot something more

thanks?

pasta and oatmeal are good pre-workout meals

lean meats are good post workout meals

how long does it take the carbs from pasta to be available to your body for energy?

30 minutes to an hour is what I've been told. I usually have a meal as soon as I get home from work around 5:00 and I start my training just after 6:00. Can't say that's the best, but it works for me.

You want carbs before training to give you energy and protein after to help you muscles recover.

Brown pasta and rice are slow digesting carbs , white's fast digesting .

i usually sleep after i train so i keep my post workout meals small and light.

-banana with peanut butter (real peanut butter, none of that garbage with crap added to it)
-cottage cheese w/ fruit
-milk (its bout 80% fast protein and 20% slow protein, can't member the scientific names)
-almonds w/ dried fruit
-part skim cheese w/ whole grain crackers

basically something thats high in protein (to help body heal) and low carb (i shower then sleep after so i dun want too many carbs sittin in me when i'm sleeping)