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Remember you are working out and having too much food in your belly can make you nauseous and feel sluggish. The oats and protein powder gives your body slow burning fuel to last the entire workout.
I have a 195g tin of tuna just over an hour before my workout for a slow release protein and then just before training I sip on my protein shake (I have chocolate and put a spoon of coffee in it so it acts like an iced coffee) and then obviously another shake straight after training.. This works for me as I'm not bloated or working on a empty stomach.. That's just my noobish input
Also the can of tuna has about 45g protein.
Just to note: i am on a ripping diet, so yours will vary to other peoples obviously.
I never have anything that will sit in my guts and digest while training. I just have my pre-workout formula about 45min before and it does the trick for me.