Is fruit sufficient for the pre-workout snack?
It might be. It isn't for me, but I'm at a much lower bodyweight than you are and I'm presumably working out harder (weight training followed by kickboxing, or grappling training preceded by bodyweight warmups, etc.) so I find I need more than a piece of fruit. I usually have fruit plus some plain yogurt with raisins added. I found that gave me energy without causing an upset stomach when I pushed it. But start with a little fruit, and work up from there if you need more energy.
Most say to eat 'immediately' after workout - is it ok to shower first (10-15mins) or does my body need the carbs as soon as possible?
I've been told the sooner the better, but within 20 minutes or so is okay. I'm not sure of the science. I personally finish up at my gym, drink some water, bike home, hit the shower, and then while I'm drying off I make my shake and drink it slowly and steadily over the next 15-20 minutes. I could be wrong, I'm really going by feel and I'm not an expert on post-workout nutrition!
PS - pdellorto why is the banana frozen?
A few reasons:
. I can buy bunches when they're on sale, peel them and freeze them without worrying about spoilage. Wrap them in plastic wrap or stick them in a freezer bag.
. Frozen bananas taste good.
. I like my shakes cold, and a frozen banana purees up nicely in the blender and imparts a really good chill! Add a small tray of ice and it's a slushee.
That's mainly it. You can use anything that will blend up - I like bananas. I've done the same with frozen berries (blueberries, raspberries) and frozen or fresh strawberries. I've done frozen mango chunks before too. But here in Japan, bananas are by far the cheapest and easiest so I use them.