Direct fuel bites

'Direct fuel bites' are a Brendan Brazier concept of a pre-exercise snack, particulary useful for high intensity exercise lasting one hour or less, as the energy is readily available and they are very easy to digest.
The ratio of carbohydrate, fat and protein in the pre-exercise snack is determined by the intensity and duration of the activity. Brazier grades exercise into three levels and explains the nutrition the body requires during exercise, the science behind it and some handy whole food recipes.

The recipe on page 125 of Thrive is
5 dates
2tbs coconut oil
2 tsp lemon zest
1 tsp lemon juice
sea salt to taste
Combine ingredients in a food processor, make into bite size pieces / tiny balls, store in fridge or freezer.
They provide a direct source of simple carbohydrate. The body gets the fuel from the glucose and MCT's (Medium-chain triglycerides) even before the dates and coconut butter are digested.
There is lots of interesting information and exercise specific tips in his book, I reccomend reading it if you are interested.
I make something like the recipe above and eat one or two before I go for s run.