How many carbohydrates should i eat before a training exercise

In this phase, the best timing recommendation for eating before exercise is to eat a small meal of carbohydrate and protein one and a half to two hours before working out. This meal should contain about 50 grams of carbohydrate (200 calories) and 14 grams of protein (56 calories).

200-300 grams

If the workout is going to be longer than 60 minutes or really intense, one should consume extra carbohydrates. Eating a meal with 200–300 grams of carbohydrates and 1–2 servings of protein 3–4 hours before the workout to maintain your performance for the duration is necessary.