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So how should you pre-game for maximum performance? Two or three hours before a moderate intensity workout, a somewhat complex meal like a sandwich on whole grain bread with lean protein, roasted vegetables and avocado is a good option because “you’ll have time for your food to get digested and absorbed from your GI tract into your blood,” says Sass. On the contrary, if you plan to do the same workout within one to two hours, a small bowl of low-fiber, whole-grain cereal like puffed brown rice or corn flakes with organic skim milk or a plant-based milk is ideal. The cereal will provide easy to digest calories for quick energy while the milk provides sustaining protein. Oatmeal with a banana will provide the same benefits, according to Mohr, for individuals looking for a simpler meal option.