Before work-out, I usually eat 2 bananas as a source of carbohydrates when I have them home, otherwise I eat a tea cup of rice. After work-out I take a protein shake with monohydrate creatine and milk.

This routine of carbohydrates in pre and carbohydrates + protein in post is the routine of a lot of lifters I know personally, and I’ve already seen some results after 3 months exercising almost daily