Preworkout I like to have a scoop of whey protein and some oatmeal.
Post workout I use a 2:1 carb to protein ratio.(whey and dextrose is normally what i use). Also a great post workout shake is a scoop of vanilla whey, and 3 scoops of peach plasmavol and some icecubes.
Tastes like a melted creamsickle!

I always use 50 grams whey and 100 grams dextrose post workout. I crash hard with low blood sugar 90 minutes later. I'm afraid to use dextrose pre workout. I've been using gatorade but I'm going to try juice.