after

Eat after you work out, if you eat prior to your workout you body will divert energy to your digestive system in order to digest your food thus taking away from your energy reserves for a full out workout. In addition eating after your workout will re-fuel your body, of course depending upon what you eat ( junk food and snacks will not re-fuel) so eating healthy helps too.

If you take supplements you can taken them before the workout or try and energy drink to get that extra boost to your workout but having a full stomach is not optimal to a great workout . Hope this helps.

It all depends on the size of your meal.

Eating a small bit of protein before working out is a good idea if you have some time to digest it before you begin working out and protein afterward is always a good idea as your muscles will be in dire need of it

Eat about an hour afterwards. You don't want to have your digestive system fighting your skeletal system for metabolic resources. Drink water an hour before exercise, after exercise, and half an hour after eating.

You should eat a light snack before your workout but make sure you are well hydrated before hitting the gym. After your workout you should eat a low fat, high protein meal.