Before i hit the steel ..I always eat a sweet potatoe ..1 slice of wheat bread with peanutbutter and a protien shake with gatorade ...carb it up ..and 45 min later..i scoop Dark rage with 1 scoop jack3d concoxion...great results..
I eat more afterwards than I do before.I like oats and bananas beforehand.If I am going to eat something high sugar I do it after training.Based off of the whole theory of your body is like a sponge after training and will better absorb nutrients.
2 hard boiled eggs, 1.5 cups whole milk / I drink a 20 oz Mr. Pibb during my workout...the Pibb is something I've always done, probably always will....strange, huh?
I've stopped taking a pre-workout supplement (FYI).