I have been experimenting for the last couple of months with different approaches for my pre-workout meal. I feel that I have found a routine that has worked very well for me during the past couple of weeks.
I feel that it is important to state that timing of these meals is to be taken into account just as the food choices are. Every person has very different digestive capabilities. I for one cannot eat solid food within an hour of my workout with out feeling bloated and sluggish throughout my workout.
My current pre-workout routine:
Meal 1, 1 1/2 hours before workout:
10 egg whites
1 whole egg
2 fish oil caps
Meal 2, 15 min. before workout:
1 serving Surge (I do not chug the Surge before my workout, I only began consumption. I continue to sip throughout my workout & finish about 15 min before I end.)
I will then consume a liquefied meal of whole food approx. 30-45 min after my workout.
*I soak all of my beans overnight in a 0.05% solution of baking soda before I cook them. This significantly reduces the oligosaccharide content (this is what causes the gas).
During the past 4 weeks I have had a very notable increase in LBM. I feel that you should know that I have not been in a caloric surplus during this time (my current goals have been fat loss), so I have been in a slight caloric deficiency. Take that for what it is worth.
I am beginning to understand why many top professionals are beginning to recommend BCAA's prior to a workout, and some are even recommending BCAA's consumption throughout the day (which really is starting to make sense from a physiological standpoint).
Good Luck with constructing your Pre-workout meal.