Need help with pre/post workout meals!!!

[EarthRider]

What's up people. I am doing a Muscle and Fitness challenge for loosing weight and building muscle. I need help with my pre/post workout meals. I know everyone wants to say protein shakes. I can not have them, vary sensitive to dairy. I also don't want to use soy. I have heard it can change to estrogen. If I am wrong please let me know with data to back it up. This morning I went to gym after eating breakfast. This is what I had

1 cup oatmeal
1 apple
3 whites and 2 eggs

I felt like crap trying to workout. I felt full. I normally workout at night which I feel great and try not to eat much before the workout. Give me some options. Keep in mind I can not have dairy. Thanks

 

[GUARDIAN]

i use a whey shake for pre along with 5g of arginine and 1.5g of Kre-Alkalyn

post (immediately-no waiting) i have 60g Waxy Maize mixed in crystal lite, with 5g BCAA's, 10g glutamine, 1.5g Kre-Alkalyn. then 15 mins later i have another whey.

oatmeal would be too heavy in my stomach as well for pre-workout

 

[EarthRider]

I PM'd Guardian. Whey protein hurts my gut. I get bloated and gas.