Liquid carbs and protein either from eggs or meat (or whey)
0.8 gr carbs per KG in your body and half of that protein..

that's what's the reccomended minimum although I'd eat dubble that with my metabolism...

you shouldn't care about timing anything between a few minutes to a few hours is okey , A good Idea would be to do some streching and flexing to get pumped a few minutes after that meal

Also drop the jogging it maeks you fat and weak easoecially near a workout... so what if it burns calories in the short run... your bf% has nothing to do with calories