Timing when you eat certain nutrients is really important for athletes. It can greatly affect how well they perform, recover, and stay healthy. Let’s break it down:

1. Carbohydrates:

   • Carbs are the main source of energy when exercising hard.
   • It’s best to eat 1-4 grams of carbs for every kilogram of your weight about 1-4 hours before you exercise. This helps fill up your energy stores, which can improve how well you perform.
   • After exercising, eating 1.0-1.2 grams of carbs for every kilogram of your weight within 30 minutes can help refill your energy stores much better than waiting longer.

2. Proteins:

   • Protein is super important for repairing and building muscles.
   • Eating 20-25 grams of good quality protein after exercising helps kickstart muscle recovery. If you eat it right away, your muscles can recover 50% better.
   • The best time to eat protein is usually within 30 minutes to 2 hours after your workout.

3. Fats:

   • While fats give you energy over a longer time, timing isn’t as crucial as with carbs and proteins.
   • Eating healthy fats after your workout can help you recover. Consuming about 1-2 grams of fat for every kilogram of your body weight can help decrease inflammation and aid recovery.

In short, paying attention to when you eat these nutrients can boost your sports performance and help you recover better, leading to improved training results.