How long before an athletic event should a carbohydrate-rich meal be consumed?

Consuming a carbohydrate-rich meal 1-2 hours before an athletic event is recommended because it allows enough time for digestion and absorption, ensuring that the carbohydrates are available for energy during the performance. This timing helps maximize glycogen stores and can enhance endurance and overall performance.

Eating too close to the event, such as immediately before, could lead to gastrointestinal discomfort and hinder performance, as the body may still be focusing on digestion rather than providing energy. On the other hand, consuming a meal too far in advance, such as 3-4 hours or more, may result in depleted glycogen stores or could necessitate additional snacks closer to the event to maintain energy levels, which may still not be optimal. The 1-2 hour window strikes a balance, ensuring both sufficient energy availability and optimal digestive readiness for the demands of the event.