Act as a certified sports nutritionist with 10 years of experience advising athletes on optimal performance nutrition. Provide a detailed guide on the best pre-workout meals for sustained energy, tailored to [TYPE OF WORKOUT] (e.g., cardio, strength training, HIIT). Include [3-5 SPECIFIC FOOD EXAMPLES] with macronutrient breakdowns (carbs, protein, fats) and timing recommendations (e.g., 30-60 minutes before exercise). Explain how these meals enhance energy levels, prevent fatigue, and improve performance, considering factors like [DIETARY PREFERENCES/RESTRICTIONS] (e.g., vegan, gluten-free). Use evidence-based reasoning and practical meal combinations.