Nutrient timing influences performance in high-intensity sports by optimizing energy availability and recovery. Consuming carbohydrates and proteins at strategic times—before, during, and after exercise—helps replenish glycogen stores and repair muscle tissues. Pre-exercise meals should focus on adequate carbohydrate intake to fuel workouts, while post-exercise nutrition should prioritize protein to encourage muscle recovery. Timing these nutrients effectively can enhance performance, endurance, and strength. This approach also helps manage fatigue and improves overall workout efficiency, leading to better results in competitive sports.