but we weren't talking about mixed meals.

OP was talking about training on an "empty" stomach, and I started in with bananas, a relatively slow burning carb (for fruit)

then I switched to 2 scoops protein powder and oats with milk. This is to enhance a carbohydrate foundation that will last a few hours, then bananas centered around gym time.

if you can dig up the formula, I'd appreciate it. I can add it to the macro calculator....

---Roman