The meals you eat before your workouts are the most critical. Consider them an insurance policy. This is your last chance to adequately fuel your body before the big workout. Right before the workout, protein is the most critical as it will prevent the muscle from being broken down for fuel and will stimulate muscle growth and strength gains immediately after the workout. Your best bet is a 20-gram whey protein shake right before workouts, as it is the most convenient form of protein and the most easily digested which means it will get its amino acids to your body rapidly. You'll also need about 20-40 grams of slow-digesting carbs to fuel your workout all the way to the last rep.