A pre-workout meal should ideally include easily digestible carbohydrates, protein, and a small amount of healthy fats. Foods such as bananas, oatmeal, or yogurt are excellent choices, as they provide quick energy while preventing digestive discomfort during exercise. Timing is crucial; eating 30-90 minutes prior to exercise allows for optimal energy levels. Hydration is equally important, so drinking water or an electrolyte-rich beverage can enhance performance. Tailoring the pre-workout meal to individual preferences and workout intensity can further enhance effectiveness.