If you think you need tape to play, you probably shouldn't be playing. Again, always have a doctor check out any injury. A thick steak is a great pregame meal because meat makes muscle. Most people should know by now that meat is a poor source for quick energy. That's true of all protein.
Carbohydrates are the best and most easily utilized form of energy.
Also, your pregame meal isn't all that important. The truth is, the energy for your workout today is based on foods you ate yesterday. The best time to exercise is early in the morning. There is no one best time to exercise. The best time is the time that appeals to you and fits into your schedule.