Pre Workout - I take 200mg of caffeine in tablet form along with alot of water. You ideally want low GI carbs, so slow releasing stuff like oats, apples, rice etc... Obv want 40g or more of protein so chicken, fish, eggs or whey protein.

Post Workout - When lifting, you deplete the bodys glycogen stores so you want some fast acting carbs (high GI) in the form of simple sugars to replenish the glycogen in the muscle tissue. I use maltodextrin which is a powdered carb, buy it online, just because i can easily bang it in the shake with my protein. Ive heard of people using haribo, mars bars, syrup, honey etc too, only time of the day its good to get that stuff in you really!

So protein and simple carbs after lifting.