General rule: 2-4hours, 1-2hours and 30-60mins.
1. Makan berat mcm nasi with lauk always 2-4 hours before training. 2-4 hours are needed to digest a complete meal, as its more complex. Kalau nak makan makan nasi mcm dinner tu start at 5pm. Or else after training. AVOID PEDAS or anything that upset your stomach.
2. 1-2 hours before training - high carbs, moderate protein, little fat and fibers - contoh (onigiri, sandwich telur)
3.30-60mins - quick carbs (banana, carbs gel, bun)

Hope it helps!