What are some good (vegan of course) pre and post work out snacks? I know complex carbs are good before cardio and protein good after working muscles, but I want NATURAL foods, not bars I buy at the store, maybe something I can make from scratch.  I'm a runner, so I just need a little something before a run (not a meal).  I also started p90x and I feel like I should probably get some sort of recovery drink or snack.  I don't want to spend $60 on Vega.  Can you get brown rice/hemp protein powder in bulk from Whole Foods? Or is it in a can? Anyone have any suggestions?

Thanks!

My friend's boyfriend is a long distance runner and I know he makes his own "gel" from Chia seeds... he adds some agave and lime juice with the water that makes the chia turn into a gel.  I'm not positive what the gel is for honestly, but I know it's a pretty common thing for runners and they usually buy gels from running stores or whatever so my thought is that it has something to do with recovery... plus chia is just good for you so maybe this would help?