What do you eat/drink to prepare for a workout?

I feel like whenever I work out I’m consuming even more calories then I’m burning because I have to consume carbs to keep me sugar up.

I’ve tried fruit but it burns off so quickly. I’ve tried coconut water because it has fat which slows it down but at times that’s not enough. I’ve eaten Cliff bars for long bike rides but those are so calorie dense.

I’m attempting to prepare for long bike rides and intense 45min workouts.

Any tips?