Andrew, I went to a “Nutrient Timing” lecture by Mike Deibler (ACE PT, Sports Nutrionist) at an ETC conference last year and his advice for a pre-exercise (endurance) session was a meal containing 30-60g of Carbs and 7-10g protein. He also suggested keeping the meal low in fat and fiber for quick & easy digestion, as well as ingesting adequate fluid. Some examples he gave were these: 1C low fiber cereal with 1/2 C skim milk; 1 med. banana with 6oz lowfat yogurt; 2 pieces of bread with small amount of meat. Basically a balanced meal of carbs & proteins-the carbs for your main energy source and the protein for muscle repair. Hope that’s helpful!