Foods consumed before an intense workout should be rich in carbohydrates and moderate in protein, while low in fat to ensure quick digestion. Ideal pre-workout snacks include options like bananas, oatmeal, or energy bars, which provide readily available energy without causing digestive discomfort. Consuming these foods about 30-60 minutes prior to exercise can help enhance performance and endurance. Staying hydrated is also essential; athletes should drink water or electrolyte-rich beverages to prepare their bodies for high-intensity activities.