The timing of meals can greatly impact athletic performance by influencing energy levels and recovery. Consuming meals high in carbohydrates, proteins, and healthy fats before exercise provides the necessary fuel and helps optimize performance. Ideally, athletes should eat a balanced meal 2-3 hours prior to a workout for sustained energy and focus. Post-exercise, refueling with protein and carbohydrates within an hour can assist in muscle recovery and glycogen replenishment. Adhering to proper meal timing ensures the body has adequate energy levels to perform at its best during physical activities.