Before & after workout
Protein rich foods before and after with fast digesting carbs before like from fruits, honey.
Slow digesting carbs from oats etc afterwards and go for 20 to 30 gms of protein after your workouts. The protein can come from anything from eggs to whey protein powder, try and pick whatever works best for you! Keep a food journal for best results.
Before : carbs (not if you want to lose weight)
After: protein (eating more than 40g at one is pointless, because your body doesn't use the rest if you eat more. Also eating protein before going to bed is good, because your body grows the most at night and can't store protein very long)