1 Rice pudding
A rice pudding snack pot would be an option or a can of rice pudding. It is relatively high in carbohydrate, however it will release its energy relatively efficiently without causing your blood sugar levels to rise too quickly.
2 Tropical fruits
Pineapple and mango, fresh not tinned. Like the rice pudding they are broken down more gradually than other fruits that are juicier, like an orange.
More after the break
You could eat an egg and cress or tuna sandwich (half might be enough) an hour before training.
4 Protein meal replacement bar
A better option than chocolate as it will have some protein in it as well as lower GI carbs that are released more slowly.
5 Energy drinks
Avoid drinking these until you start warming up to get their full isotonic benefit.