Pre-workout nutrition aims to achieve two goals: providing available fuel for training and avoiding gastrointestinal discomfort during exercise. The optimal pre-workout meal depends heavily on timing - what works 3 hours before training is very different from what's appropriate 30 minutes out.
3 hours before training: a complete meal is ideal. Include a moderate serve of carbohydrates (rice, pasta, potato, or oats) for glycogen loading, a substantial protein serve (chicken, fish, or lean beef), and a small amount of fat. This timing allows full digestion before training. Example: 200g chicken breast, 1.5 cups cooked rice, and a mixed salad with olive oil dressing.
1-2 hours before: a smaller, lower-fat meal or substantial snack. High-fat and high-fibre foods slow digestion and can cause discomfort during exercise when consumed too close to training. Example: Greek yoghurt with banana and a small handful of granola. 30-60 minutes before: minimal food. A small, rapidly digestible carbohydrate (banana, rice cake with honey, sports drink) and a small protein dose (20-25g whey or BCAAs) if you haven't eaten in several hours. Avoid high-fat, high-fibre, and high-protein foods this close to training.
For early morning training sessions when eating a proper pre-workout meal is impractical, a small fast-digesting option (banana + protein shake, or just coffee and BCAAs for short sessions) may be sufficient. Performance in training sessions longer than 60-90 minutes benefits most from pre-workout carbohydrate loading.