I've tried to keep it "paleo " & done 30g worth of carbs in potato, yam, and/or fruit in different pre workout windows(2hrs,1hr,30 mins)hey all left me feeling bloated unless it's 4 hrs before training. I'm assuming it's because of the fiber, water content & other macronurients that slows down digestion.
What works best for me is 5g BCAA 30 mins pre WO & organic gummy bears 15 Mins before training. I've used energy gels in the past but the gummy bears are cheaper with same ingredients & so much easier on my stomache. I also use BA, cit malate, & caffeine when training specific for a fight.
This is only for thaiboxing. having a kick ass training session boost confidence. My other strength & conditioning I do fasted or 5g BCAA if I feel like crap.