This will ultimately depend on you and your digestive system in terms of what you can tolerate beforehand.
If you’re eating 30 minutes to an hour before your workout session, you’ll want to primarily focus on fast-digesting carbohydrates only with little to no fiber and low fat. Examples can be applesauce, a sports drink (with sugar), dried fruit, pretzels, rice cakes, etc.
If you’re eating 1-2 hours before your workout session, you’ll still want to incorporate some fast-digesting carbohydrates, with little fiber and minimal fat, but you can consider incorporating protein if you tolerate it as well. Some examples could be a protein shake with fruit, a protein smoothie, rice cakes with a little nut butter, etc.
If you’re eating 3-4 hours before your workout session, then you can pretty much tolerate a whole, mixed meal. However, you’ll still want to consider how much fat you do incorporate and if it’s something you can tolerate and digest well or not.
