Pre workout i usually have a bowl of oats with a banana (1hr before) just to give me the energy during.
I drink about 500ml gatorade during about halfway through when im getting depleted just to push some glucose back into my muscles.
On days that I do cardio, i drink a litre of gatorade every hour or so to limit the amount of BCAA's my body uses for energy. also eat a lot of Carbs pre-exercise (excess unused protein makes you pee heaps).
Post, im not into meal timing so much anymore, I still get something in, maybe an Up&Go energize just for the carbs. Kinda helps that tired feeling post exercise.