Generally, 10-35% of daily calories should come from protein. Fiber is found in plant foods like fruits, vegetables, legumes, grains, nuts, and seeds. It supports gut health, prevents constipation ...
a pre-workout meal might include a high-quality protein (like salmon, chicken or tofu), a complex carbohydrate (like brown rice, oatmeal or sweet potatoes) and healthy sources of fats (like avocado, ...
This is because simple sugars cause a rapid increase in blood sugar, and foods high in simple sugars are much less filling than complex carbohydrates due to lower fiber and protein content.