In my opinion, people spend WAAAAAAAAAAAAAAAAAY too much time and money on pre and post workout nutrition. Some people respond well to some complex carbs pre workout. Others just do a protein/fat meal because carbs make them feel sluggish. You need to know how you react to different foods as far as energy goes.
I train in the am, so for me it's all about how my diet was the day before. If I didn't eat enough, it won't matter what I have in the morning before the gym because I'm going to feel like crap anyway so I just need to focus and get through it. When I train first thing in the am, I just do a shake with 50g whey, 1 cup oats and 1-2 tbsp natty pb about 1-1.5 hours pre workout. Sometimes I'll down 2 egg mcmuffins an hour or so before training, just depends on how I'm feeling. That would make some people puke during their workouts. Immediately afterwards I down some chocolate milk and 2 pop tarts. An hour after that a good solid protein/complex carb meal, then back to regular diet. If it's a particularly gruelling session, or if I'm behind in calories that day or from the day before I'll do a cheat meal for my PPWO nutrition.
Just eat. If your recovery is not what you want it to be, eat more and sleep more. If you feel like crap during a training session, log what you ate pre-wo and don't eat it again. It's alot of trial and error and figuring out how you respond to different foods IMO.