a bagel with peanut butter DOES have protein. 10 or 15 grams depending on how much pb is used. add a glass of low-fat milk and that's not a horrible pre-workout meal. i usually eat chicken with brown rice and broccoli. or sometimes i'll go with a protein shake w/ steel-cut oats and a banana. i personally feel that it's good to have both slow/fast acting carbs pre and post-workout.