A pre-workout meal should focus on including carbohydrates for energy and protein for muscle support. Ideal foods include bananas, oats, yogurt, and whole-grain toast with peanut butter. Eating a meal rich in these nutrients 1-3 hours before exercising can optimize performance and endurance. It's best to avoid high-fat and high-fiber foods immediately before workouts as they can cause discomfort. Staying properly hydrated is also essential to support performance during exercise.