If you keep on exercising then you don’t to follow this refueling before or after work out. The previous night dinner can cover for your morning workouts. Banana is already enough for a very wonderful workout. If you do a cardio exercise do not eat foods that are full of carbs it will just ruin of your goal to burn fats, it will cancel the advantage that you can benefits through cardio exercise. Wait at least 90 minutes to eat after your cardio exercise. Eat foods that are full of protein and carbs. If your goal is to build muscle after cardio exercise, you can have a fruit smoothie that has flavor of Yogurt or milk.