There are many simple recopies that show you how to make cream of rice at home, so we refrain from doing that here. We refer to the national brands that are readily available in supermarkets. Always use sugar-free type, and by default, it is also naturally gluten-free.
Add one scoop of Fast Protein powder to the mix (Vanilla or Chocolate), and there you have it. The whey protein powder mix provides you with the fast-digesting protein your muscles need to sustain a high energy workout. You have the best pre-workout you can have without all the unnecessary fillers, caffeine, boosters, artificial ingredients, etc.
Mix one serving of cream of rice (about 65g) with one cup of filtered water, or unsweetened almond milk, and 1 scoop of Fast Protein Powder. Microwave for 2-3 minutes, add a pinch of salt and cinnamon if you like. Total calories are 290 but a very optimized way to prepare yourself for that intense workout.