I play netball and football 3 times a week. Before a workout, or excersize, you need carbs, lean protein, heart-healthy fats, and fluids. Your muscles need carbohydrate foods like breads, cereals, pasta, rice, fruits, and vegetables for quick energy. And you need protein for your muscles and for your blood cells, which bring nutrients and oxygen to your muscles. There's no one meal that you need to eat before working out. Instead, you should focus on these 4 things: Low fat, Moderate in carbs and protein, Low fiber, fluids.
So i had a netball match on thursday night and i had my meal at 5:30 (2hours before the match), 2 slice of toast (brown bread), scrambled egg (3 eggs inc. a little milk obviously), and 3/4 of salmon from those little tins, and water with it. The reason i ate 2 hours before is because you give time for your food to be cut down so you don't feel like bloated when you play. I don't experience hypos because my diabetes is well treated but I always carry glucose tablets with me at all times because you never know if you put too much insulin or if you work harder than you think in a workout.
Hope it helps