One hour before workout i mix 250ml of water, to 1 spoon of whey protein + 1dl of oats, gives you good power for your workout. 30mins before i go to workout i also eat 1 banana to be sure to have enough for all the workout.

After workout i mix 250ml of water to 1 spoon of whey protein and then eat something healthy like chicken, fish or meat in an hour after the workout.

I am seeing very good progress in a short time.
Hope this helps.