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@CrazyJames
Wow I could wax lyrical about this subject, but at the risk of boring people shitless with my nutritional and dietary supplement knowledge, i'll keep it brief-ish unless you're interested in knowing more or have questions in which case ask away.
Pre-workout (for optimum performance not neccessarily optimum fat burning)
You want complex carbs 2-3 hours before you are due to train so your body has time to begin to digest and process the carbs ready for your workout, you want complex carbs as they are slower to metabolise and keep insulin levels more stable in comparison with simple carbs (sugar etc) which is more condusive to stable consistent energy levels.
15-20 minutes pre-workout I would recommend to begin sipping on a mixture of simple carbs and EAA (essential amino acids) or BCAA (branched chain amino acids), preferably mixed in a 2:1 ratio of carbs to AA as research has shown this ratio to be the most effective. The simple carbs provide you with a near instant supply of energy and help to prevent muscle catabolism by also improving the uptake of the AA into the bloodstream, by slightly boosting insulin levels which improves absorption of nutrients and subsesquently the AA. EAA consumption during training with Simple carbs promotes anabolism by preventing muscle catabolism; By providing the isolated effective building blocks of protein as the individual amino acids which are required to build or maintain muscle tissue, negating the need for your body to process complete proteins to extract the EAA required to form muscle tissue. It is also believed that EAA consumption during training helps increase the effect of certain anabolic process such as hypertrophy, by flooding the bloodstream with high and fast acting quantities of AA's such as leucine, iso-leucine, and valine which are often credited as key chemicals in initiating the hypertrophy process.
Other than the above mentioned mixture I would only recommend adequate hydration during a workout including maybe an electrolyte drink if you feel necessary.
Post Workout I would recommend a fast acting whey protein shake, preferably with a good amount of Hydrolyzed whey protein isolate (the fastest acting of all whey proteins) with a good amount of carbs, some electrolytes, and some BCAA if possible, my personal favourite, and probably one of the best Post workout shakes out there is this one:
http://www.cheapuksupplements.com/shop/product.php/284/relentless
The below shake is also very good, although arguably not as nice tasting, but just as effective
https://www.discount-supplements.co.uk/shopexd.asp?id=8922
I would then advise eating 1-2 hours after the shake has been consumed, nutritional content of the meal depends on time of day etc.