It depends how you react to putting food in your stomach and then training.... Some prefer whole foods and some prefer a shake... I prefer whole food pre-WO... I feel less bloated TBH

If u wanna do a liquid meal however go for somthing like this


1 scoop whey protein
1 bannana
250ml milk
150g cottage cheese
50g oats
handfull or more of ice (to water the drink down a bit)


U could make that up the night before and put it in the fridge, wake up 2 hrs before your gonna train, neck it and go back to sleep....