Below are a couple links that you might find helpful for nutrition before and after a workout: www.sparkpeople.com/resource/nutrition_art
As far as getting the munchies are concerned, take a good look at what and how much you are eating. A very common problem is people eating LESS than they need, and/or not getting enough lean protein or fibre into their regular diet. Ensure that you eat ALL your meals, and that you get a good amount of lean protein with each of them. Don't be afraid to use snacks - things like a handful of nuts; yoghurt; fruit; wholegrain toast with peanut butter; hard-boiled egg, etc.
As far as the cramps are concerned, below is a link to "Ask the Experts" www.sparkpeople.com/community/ask_the_expe
Ensure that you are warming up and cooling down properly, and if you continue getting them, then don't try to second-guess the cause because there are a variety of causes including medical non-food related. Don't be tempted to self-diagnose and self-prescribe supplements like magnesium or potassium, because they should only be taken after your Dr has identified a need via bloods. You will need to see a Dr to find the cause/cure.
| current weight: 151.0