The short answer
Before: a normal meal two to three hours earlier, or a light snack 30 to 60 minutes before, with carbohydrates and a little protein. After: a meal with 20 to 40 g of protein within the next few hours. A 2013 meta-analysis found no clear benefit to eating protein right after training once the daily total is taken into account.
Before the session
The goal is to have energy without a heavy stomach. Two to three hours before: a normal meal such as rice, chicken and vegetables. Thirty to sixty minutes before: something light, such as a banana and a yoghurt, or bread with honey.
After the session
Have a meal with protein and carbohydrates in the next few hours: pasta with tuna, an omelette with bread, or skyr with fruit and muesli.
The anabolic window is wide
Schoenfeld, Aragon and Krieger (2013) pooled the studies on protein timing: once total daily protein was the same, eating it right after training made no clear difference. If you trained fasted or your last meal was long ago, eating soon after is more useful.
Training fasted in the morning?
It works for many people, especially for short sessions. If you feel weak or your performance drops, try a small snack before. Afterwards, have a breakfast rich in protein.
Hydration
Drink regularly through the day and during the session. Water is enough for a typical strength session; sports drinks are mainly useful for long sessions or in hot weather.
Put it into practice
About this guide
STARK editorial guide. Examples explain how to use the library and record training; they are not individual coaching.
Training principles: Schoenfeld, Aragon & Krieger (2013), Journal of the International Society of Sports Nutrition.
The session examples come from the STARK program catalogue linked above.