The best time to eat carbohydrates for optimal performance is before and after exercise. Consuming carbohydrates before a workout can provide immediate energy, enhancing performance and endurance. Post-exercise, carbohydrates are crucial for replenishing glycogen stores, particularly when paired with protein. This combination promotes recovery and muscle repair, improving overall athletic performance in subsequent sessions. Timing and the type of carbohydrate consumed can significantly influence energy availability, making strategic intake essential for athletes seeking to maximize their training gains.