For best results, try to consume your pre-workout meal approximately two to three hours before training.
Giving yourself about two hours from the end of your meal and the start of exercise will ensure that the majority of your meal is digested and will prevent gastric upset. Have slow burning carbs and a lean source of protein.
A few examples are oatmeal and egg whites, tuna on multi-grain bread, lean steak and yam or white potato, chicken breast and brown rice are all good options. Total calories should be about the same as any one of your other meals.
This pre-workout meal should provide you with adequate fuel without having you feeling bogged down and too ‘full’ to train.