Pre workout meal

I would usually eat 60 minutes before workout, to keep my blood sugar steady and have plenty of energy for cardio and strength training. 

0.5g of fast digested carbs like rice cake, potatoes, cereals

40g lean protein say chicken breasts and egg whites

15g fat avo, nut butter etc

Theres No one size fits all, Play around with food combos and timing, decide what fits you BEST. You 'll be sure you can find your best go to meal before hitting the gym.