There is no universal best pre-workout menu. The choice should match time available, session intensity, daily goals, and digestive tolerance. Carbohydrate usually supplies training fuel, while some protein helps meet the daily target.
The short answer
A pre-workout meal built around digestible carbohydrate, adequate protein, and tolerable fat and fiber can support energy and comfort.
A simple plate
Two to four hours before training, combine carbohydrate such as rice, bread, or potatoes with protein such as chicken, eggs, yogurt, or legumes and a comfortable amount of vegetables.
As training gets closer
Reduce meal size, fat, and fiber so the stomach can empty. Banana with yogurt, toast with low-fat cheese, or a light oat-and-milk snack can work if already tested.
What to avoid
A very fatty, spicy, oversized, or unfamiliar meal right before exercise increases the chance of heaviness and gut discomfort. Hydrate normally instead of forcing a large volume at once.
Practical checklist
Do not test unfamiliar food on an important training or competition day.
Adjust amount and timing to gut tolerance and session goals.
The quality of the whole daily diet matters more than one meal.
References
Nutrition and Athletic Performance — Academy of Nutrition and Dietetics, Dietitians of Canada and ACSM — https://pubmed.ncbi.nlm.nih.gov/26920240/
ISSN Position Stand: Nutrient Timing — https://pubmed.ncbi.nlm.nih.gov/28919842/