Dear Mike
Research has indicated that you need to eat foods or drink beverages which supply ready energy before, during and immediately after intensive exercise. This means foods with a high Glycaemic Index such as white or wholewheat bread or cream crackers or biscuits and jam or honey, or sweets (boiled or jelly babies), energy bars, Medley of fruit juices or litchi juice or Energade, Powerade or Lucozade. The easiest is probably to use an energy bar and/or energy drink before exercising. An energy drink while exercising and immediately post-exercise and then to eat a light meal a few hours later (e.g. pastas or potato with lean meat or fish, salads and fruit - not all of these foods have a high GI). In between workouts you would revert to eating carbs with a low or medium GI.
Good luck
DietDoc