When you have a few hours
Choose a familiar meal with carbohydrates and some protein. Try rice with chicken or tofu and cooked vegetables, or oats with yoghurt and banana if those sit well with you.
When you are about to start or train early
If you are hungry, try a small snack you know you tolerate, such as a banana, fruit purée or toast with jam. If you ate recently, you may have everything you need. If a large meal feels uncomfortable when you run or jump, try eating earlier or having a smaller portion.
Match the meal to the session
A mobility session and a long interval workout call for different preparation. Before demanding training, allow time to digest a familiar meal. Afterwards, note how hungry, energised and comfortable you felt so you can adjust next time.
Sources
Hydratis, waterdrop or SiS: which hydration product should you choose?