This is something simple I prepared for my pre-workout lunch. I will typically eat 1-2 hours before an exercise session if I plan to eat a moderate meal. In this case, I am opting for something that has a good mix of carbohydrates, protein, and relatively little fat. The carbohydrates are particularly important because they will determine my energy levels, so I have slow, moderate, and fast digesting carbohydrates. Please remember to avoid foods that are very high in fiber if you are within one hour of a workout as they will slow digestion and impact energy availability. Fiber is important and should be consumed, but not too close to a workout session. As for protein, I prefer to eat lean meat as much as possible before a workout. Foods with high fat content will slow down digestion and will therefore slow a person down during physical activity.
Here is what I am eating: 1 cup of rice, a glass of Gatorade sports drink, and Thai beef salad (ribeye beef, onion, chili, and fish sauce).