The best kinds of food to eat as a pre -exercise meals are food that are high in carbohydrate and easily digestible because carbohydrate are the major source of glycogen which is a fuel for muscle. This should be eaten at least one hour to digest before exercise. Try and avoid much of protein and fat which are slow in digesting.
As a rule of thumb, solid meals like bread, potatoes,pasta, cereal with milk, toast bread& peanut butter, lean meat and cheese should be eaten 2 to 4 hours before exercise and snack or high carbohydrate energy drink like energy bar, yoghurt, fresh fruits like banana, pineaple and fluid replacement should be taken 1 to 3 hours before exercise.
The nature of the exercise ,its intensity and duration will determine amount of food eaten and should be eaten well in advance to build up the glycogen stored in the muscle
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