I'd say a meal 4 or 5 hrs before, then a protein shake 1 hr before, then some quick simple carbs imediately before the training (i like to drink an electrolyte drink made by Endura).
regarding after training. Take a gainerdrink immediately after traning, (fast carbs and protein), and after 1 hour, eat like hell... watch porn, go to sleep...
Carbs. Nothing heavy. Fruit is good. Protein or fat will be heavy and put a strain on your digestive track. When fighting your adreline is up, so digestive is stopped. No need to have something heavy sitting in your gut when you train. Eat all the protein and fat when your done training to recover.
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