What food should I eat during the day before a training session?

I'm just starting pre-season training for rugby, and wanted some opinion on what I should be eating during the day to have the most energy when training starts at 7pm. As I have said, my goal is to be in the best position when training starts, and although I work, I can pretty much eat at any time during the day, so that isn't a barrier. I'm not looking to bulk up or anything like that. I'm 28, around 90kgs (quite well built though, as opposed to fat). I get confused with people talking about eating loads of protein, or carb-loading...etc! So any opinions would be great and appreciated, thanks.