Eating the right things, at the right time can help improve your physical performance. Try to get a carbohydrate rich snack, 2-3 hours before exercise, to ensure that muscles have the fuel they need to do that hard upcoming work. If your stomach can tolerate it; it is recommended to consume an easy to digest carbohydrate during exercise. It is equally important to pair carbohydrates and protein post exercise. This will help replenish the fuel used during the workout and rebuild any torn muscles. Carbs before. Carbs during. Carbs + Protein after.