Normal body fluids generally weakly alkaline. In physical exercise, the feel muscle, joint soreness and mental fatigue, the main reason is the body of sugar, fat and protein are a lot of decomposition, the decomposition process to produce lactic acid, phosphoric acid and other acidic substances. These acidic substances stimulate the body tissues and organs of people feel the muscles, joint soreness and mental fatigue. You should eat more milk, soy products, fruits and vegetables and other basic foods, the acid component in the body, relieve fatigue.
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Long term, it depends on your exercise goals. For example, if you're doing a lot of cardio work, carbs like spaghetti are good foods to prepare your body for the extra energy you need. If you're trying for bulk, proteins like chicken and tuna are good. As wrivera6 suggests, water is the best thing you can drink before, during, and after. Determine your goals, then find out what foods will help you achieve them.
Approximately 30-60 minutes before I lift I consume 20g of protein and about the same in carbs (simple or complex). Runners may consume more carbohydrates than that. It's best to start small then work your way up judging on how you body responds. Everybody id going to respond differently.
It is very important to make sure you are hydrated before, during and after exercise by drinking plenty of fluids, preferably water. After exercise you may experience a need for carbohydrates to boost your energy. Avoid sugary snacks. Eat a handful of trail mix, nuts or peanuts (peanuts are not nuts, but legumes). That will help make you feel satisfied until your next healthy meal.