Before your work-out Proteins and Carbs.
Examples:
~Bananas~Fruit & Greek Yogurt~Oats & Protein Powder~Eggs & Whole WHeat Toast
During your work-out eat or drink Carbohydrate.
Examples:
~Gatorade~Protein Bar with carbs
After Your work-out eat something Nutritious.
Examples:
~A full balanced meal~A protein shake~Protein Ice cream~Casein protein powder
