And no, I don't mean the pre-workout dry scoop straight to your face hole.
We're taking about real food here.
I understand some people choose to not eat before their lift. I would give the "okay" to this on certain circumstances (i.e., you're lifting at 5am), but in most cases, I suggest consuming food to some degree before you workout. Eating before your workout will provide you with energy to expend, aka more strength #gainz.
Below are some feeding suggestions based on time out from workout.
< 60 minutes
Something light. Low-medium protein, high-medium carb, lower fat, and low fiber.
Examples: banana, toast, oatmeal, etc.
Within two hours
Light meal/snack. Medium protein, medium-high carb, and lower fat.
Examples: bagel + Greek yogurt, deli meat + cheese + crackers, etc.
Full meal. High protein, high-medium carb, low-medium fat.
Examples: salmon + rice + veg, chicken + potato + veg, deli meat sandwich with cheese and veg, etc.
I would highly suggest eating within 4 hours of your workout.
Gotta fuel your gains!