According to Marc Perry of Built Lean, an optimal pre-workout meal is low in fat, high in protein, and high in low-glycemic carbohydrates. Individual responses to pre-workout meals vary; some can eat a full meal an hour before a workout, while others must wait 2 to 4 hours.
Built Lean describes example pre-workout meals, one of which is a turkey wrap with vegetables. Another pre-workout meal consists of two whole eggs, two egg whites, peppers, onion, low-fat cheese, and grapefruit. The size of the meal depends on the intensity of the workout and the response of the individual. Built Lean also suggests drinking at least 16 ounces of water before a workout to optimize performance.