Figuring Out My Pre- and Post-Workout Eating

I had originally titled this post "Screwing Up My Pre- and Post-Workout Eating" because that's what it feels like I've been doing.

I've been working out a lot more since starting the Challenge. And I've been eating better, no gluten, few grains if any, lots of homecooked meals. That's the good news. The bad news is that I'm now struggling with how to get in enough good calories (not quick and easy peanut butter and jelly sandwiches) before and after my workouts.

For example: On Monday nights, I do the Olympic Lifting class at 7 pm, which is an awkward time for me. Last week, I ate a smallish dinner before going, around 5 pm. Then after class, I had a protein shake. That's it. I didn't feel like eating anything more substantial so close to bed time.

Last night, I did the crazy nearly 40-minute cardiofest with very little in my stomach. And afterwards, I had a protein shake and about a cup of tuna salad. I felt a little hungry when I went to bed but figured I'd sleep through. Instead, I developed a massive headache, which lingers into today. I probably won't be able to workout because I feel like crap. The same thing happened to me last week.

So I need to figure out my pre- and post-workout nutrition before it further affects my training. Ideas?