Recommended pre-workout meal guidelines suggest consuming a balanced mix of carbohydrates for energy and protein for muscle support approximately 2-3 hours before exercise. Ideal options include whole grains, fruits, and lean proteins. If time is limited, a small snack rich in carbohydrates and easy to digest, such as a banana or a granola bar, can be effective 30 minutes prior. Staying hydrated is also crucial; drinking water throughout the preparation period can enhance performance. It's vital to experiment and find what works best personally, as everyone’s digestive tolerance varies.