After years of racing bikes and competing in MMA I have figured out that the best prework out fuel for me is a high liquid and carb meal about 45 min before my workout. Example:
Smoothie: 3 bananas, 1/2 cup of frozen berries, hand full of leafy greens, 1 tbs of hemp powder, 2-4 dates, and water for blending.
If I am doing a workout that will take more than an hour or two I like to add a handful of walnuts or pecans to keep me full for a longer period of time. When I have a workout right after waking up and I don't have time to wait 45 minutes before working out I will just eat some sweet fruits like mangos or kiwis with a few dates and coconut water. Even if I am doing an anaerobic workout 10 minutes after the meal I usually feel great!
As for post-workout? That greatly depends on what your goals are. Some people argue to eat some carbs and protein within 30 minutes to easily replenish your glycogen stores and build muscle but I have also seen arguments against this time requirement. I hope this helped!