Food to feed a sore body

Hi SE'ers!

I know we have a lot of healthy folks hangin around the site and wanted to ask those that frequent gyms and workout often what they eat. I'm not trying to bulk up by any means, but have recently started a mixed martial arts class and about 48 hours after every class I feel like I've been run over by a stampede. (Mostly due to getting my butt kicked every time, but regardless...)

Wondering what you folks eat before/after/during working out, and if theres anything to help when your body is sore and recovering.
I'm struggling with cardio but I know thats due to my smoking habit which I'm trying to kick, but until that time, is it carbs, red meat, before, after?? Etc.

Any help is appreciated :)

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