Selecting the right carbohydrates and timing their intake appropriately can significantly impact your energy levels during physical activities. 1. Opt for complex carbohydrates from whole grains, fruits, vegetables, and legumes. These sources provide a sustained release of energy. 2. Consume a carbohydrate-rich meal 2–3 hours before exercise to ensure your body has ample fuel for the upcoming activity. 3. Include a small snack with a combination of carbohydrates and protein 30–60 minutes before your workout to enhance energy availability.