What types of food should you eat before or after workouts that will increase the effectiveness of your workout?

Before workouts have about a third of a bottle of Creatine Blast and a small protein meal about 1 hour before training. Drink some Creatine Blast during training, saving a third for later. After training have some L-Glutamine and the rest of your Creatine Blast along with another protein meal when you feel ready to do so. This can depend on the intensity and duration of the workout - some people do not feel like they can stomach food straight after training.