It absolutely depends on your body type and what you're going for, i.e. fat loss, building muscle, etc.
Keep in mind...No one can tell you what is right FOR YOU.
My favorite source is http://www.muscleandstrength.com/. They have a lot of great articles on exercises and nutrition.
For my individual routine, often times I will have 1 scoop of whey protein in milk as a shake about 45 mins - 1 hour before I work out and maybe a banana for the energy and electrolytes boost and a glass of water but I am trying to maintain muscle and concentrate on high density workouts.
If you don't want to spend the time researching, you may consider consulting with a nutritionist or sitting down for a session or two with a personal trainer at a local gym.