What should I be eating before and after exercising?

[CFH]

So I've been regularly going to the gym and doing various other forms of exercising over the past month, and now I've worked myself up to the point where I'm doing over an hour of fairly intense (relatively speaking) cardio 4 - 5 times a week in addition to other activities such as bike riding, push-ups, sit-ups etc.

So am I wondering what I should be eating both before and after these cardio workouts? I've done some reading on the internet, but I figured I'd ask you guys for your advice/opinions as well. Thanks for the help.