Just water for rides 2 hr and less. Real food, banana, pieces of oranges slices of apples for rides of 2-4 hr.
Longer than that Clifton is 100% correct. You will need a supplement, and seeing that I don't make those rides anymore.
I can't tell you which ones work and what is just hype.
For me what I eat before I ride is much more important. I like a small amount of oatmeal. But to each his/her own.