Preworkout depends on how much time you have. A small meal an hour prior works well for me. But since I usually lift within an hour of waking up, I usually have two scoops of whey protein w/ some type of carb such as a banana or a 1/2 cup oatmeal.. Even an eggo waffle would work for me. The important part is the protein, which for me is whey protein (50 grams).

Postworkout I have my simple carbs first (dextrose) w/ creatine, ect. Then usually wait 10 minutes later for my TP protein mix along with some slower digesting carbs. After that, always follow up with a whole meal comprised of LOTS of protein and some carbs. It's all very basic, but highly effective.

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