What to eat before/after running for MAX FAT BURN ?

Newbie into it for several weeks now; do 3mi at ~10 min/mil 3-4x a
week (~60% of max heart rate) while I'm adapting the body to this.
I've got at least 20 lbs of extra fat I'd like to burn off, that I
figure will have to go in order to lighten the stress on my body and
improve my speed/distance. Hence my question:

What, if anything, do I want to eat before / after running to
maximize the amount of fat I'll burn? Happy to do my own reading if
there's a really good reference or three for this.

I'd particularly like to understand the physiology rather than just
follow a rote formula "eat Y amount of this X minutes before running;
eat Z amounts of that after running" but I'm also happy to start with
a rote formula if it the only references require a degree in biology.

Thanks very much for any information.



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