How long before exercise should a meal rich in carbohydrates generally be consumed?

Consuming a meal rich in carbohydrates about 4 hours before exercise allows for optimal digestion and absorption, which is crucial for athletic performance. Carbohydrates are the body’s primary source of energy during high-intensity workouts, and providing sufficient time for the body to process the meal ensures that glucose is readily available for energy when exercise begins.

Eating several hours before exercise also minimizes the risk of gastrointestinal discomfort that can arise from exercising on a full stomach. In addition, this timeframe allows the body to replenish glycogen stores in the muscles, which can enhance endurance and performance.

While shorter timeframes can sometimes work, especially for lighter meals or snacks, the 4-hour guideline tends to maximize energy availability and support performance during more intense workouts.