Your pre and post workout meal should be of great importance if you want a great workout and expect to get a good supply of nutrition back into your body after training. I like to have my pre-workout meal about an hour before I train to give it time to settle in and start digesting, and I like to have my post workout meal no more than 30 minutes after I've trained because I do believe in the anabolic window. Here's my Pre-workout meal:

2 slices of Natures own honey wheat bread.
2 table spoons of all natural honey peanut butter.

1 8 ounce glass of 1% low fat milk.

1 8 ounce glass of 100% (no sugar added) grape juice.

The reason why I like to have this meal an hour before I train is because between the wheat bread, milk, and grape juice I am getting a healthy supply of carbohydrates that promote energy and fullness in the muscles. They also help to sustain your appetite while you train. The peanut butter and milk give a good healthy supply of proteins and fats. Fats are also a great source of energy and its good to have some protein in your system while you are tearing down muscle tissue. Lastly this meal just tastes great and its all natural.

My post workout meal:

4 medium scrambled eggs.
2 servings of lean chicken, turkey, or tuna.

1 slice of wheat bread.

1 serving of cheese.

1 glass of orange juice.

The reason why I like to have this immediately after I train is because for 1 the macros are really good. Between the eggs, chicken, and cheese I am getting a good supply of protein (roughly 50 grams). Between the orange juice and wheat bread I am spiking insulin and restoring glycogen levels which supports muscle growth and repair. Between the eggs and cheese I am also getting a good supply of healthy fats. This meal will really hit the spot after an intense routine and most of all it tastes great. I like to make an omelet out of the eggs, meat, and cheese. 

So there you have it guys! This is the way I eat before and after I train!