I am lean on the suger and high on the protien side.
Protein is great. I find that to maximize my energy - and this is what I do before I work out - is to start with some sugar..... simple sugar even. Why? This allows you to produce serotonin more quickly, and you will fee full faster. Really, I only do this so I don't over-eat. Then I eat complex carbs. Carbs are great for fast energy. I think of them as $1 dollar bills in your wallet.... you can get by with $20 bills only, or $100 bills even, but often times $1 bills are more handy and convenient for most purchases. So, the carbs help me get energy fast. I make sure that the carbs are coming from things high in fiber, which will help control my metabolism and make me feel energized for longer periods of time, with hunger taking longer to reach afterwards. Then, I go for protein. Our bodies can turn protein into energy, but it takes more time - that's where the carbs come in handy. Carbs are like a starter kit of energy, and protein is the real deal to keep you going. Remember though - your body can only process so much protein at a time, so more protein and less carbs isn't going to work, because the extra protein will not be accessible at all...... whatever protein is accessible, will take some time to be converted into energy.... so the high-fiber carb foods help out. Also, a little bit of fat is a good thing too.
I find stuff like a big salad with dressing and some kind of meat is a great way to get energy. A big bowl of high-fiber cereal and some eggs is another. Sandwhiches with whole-wheat high fiber bread (I love the new Double-Fiber breads that are out these days) packed with some ham and mayo, along with some fruit is also good. These are all ways to get good energy. I start meals believe it or not with a Pixie Stick for the simple sugar.
Unfortunately, I have Crohn's disease, so in a flare - 90% of what I just listed is not edible for me. However, right now my health is good, so the above is stuff I eat.... and it's also helping me slim down too.
Also - Pure Protein is an awesome drink. You guys have to try it. They sell it in GNC and I just buy it 4 cases at a time.