The Short Answer
A good pre-workout meal should give you enough energy without making you uncomfortable.
Carbohydrates
Can provide useful fuel for training.
Protein
Supports your overall daily protein intake.
Fat
Can be part of the meal, but very large amounts immediately before training may feel heavy for some people.
Timing
A larger meal may need more time before training.
A smaller snack can be eaten closer to the workout.
Indian Examples
- Banana + curd
- Poha + curd
- Oats + milk
- Sattu + banana
- Toast + peanut butter + banana
- Greek yogurt + fruit
There is no single mandatory pre-workout meal.