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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4540168/
Aug 11, 2015 · Carbohydrate eaten in the hours prior to exercise (compared with an overnight fast) has been shown to increase muscle glycogen stores and carbohydrate oxidation,17 extend cycle time to exhaustion,5 and improve exercise performance.5,18 Specific recommendations for exercise of longer than 60 minutes include 1–4 g of carbohydrate/kg of BM in the 1–4 hours prior.13 Most studies have not found improvements in …
https://medlineplus.gov/ency/article/002458.htm
Sep 01, 2021 · You need to eat carbohydrates before you exercise if you will be exercising for more than 1 hour. You might have a glass of fruit juice, a cup (245 grams) of yogurt, or an English muffin with jelly. Limit the amount of fat you consume in the hour before an athletic event.
https://phc.amedd.army.mil/topics/healthyliving/n/Pages/PerformanceNutrition.aspx
Aug 31, 2020 · * Avoid skipping meals - refuel every 3-5 hours. * Be well hydrated. * Minimize fat intake. During missions: Make time to fuel. Energy stores run down after several hours and need to be restored with food regularly. Refuel every 3-5 hours - avoid going more than 5 waking hours without eating.
https://www.betterhealth.vic.gov.au/health/healthyliving/sporting-performance-and-food
A high-carbohydrate meal three to four hours before exercise is thought to have a positive effect on performance. A small snack one to two hours before exercise may also benefit performance. Some people may experience a negative response to eating close to exercise.
https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/
Jul 01, 2017 · A few dietary supplements might enhance performance only when they add to, but do not substitute for, this dietary foundation. Athletes engaging in endurance activities lasting more than an hour or performed in extreme environments (e.g., hot temperatures or high altitudes) might need to replace lost fluids and electrolytes and consume additional carbohydrates for energy.
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