Carb Timing (When it matters)

It is well-known that carbohydrates play an important role in training performance. The primary reason for this is that consuming enough carbs enhances the glucose stored within muscle (muscle glycogen), which is a fuel source during high-intensity training [1].
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But unless you have days in which you train twice, the exact time at which you consume carbs is not a crucial variable. As long as you consume enough carbohydrates in a day, your muscle glycogen stores will be adequate for your training [2]. With at least 24hrs of rest between workouts, there is enough time for your body to recover muscle glycogen without needing immediate post-workout carbs [3].
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Now, for those that train 2x/day, carb timing becomes important since muscle glycogen needs to be enhanced in a shorter timeframe. To enhance muscle glycogen more quickly for the 2nd training session of the day, it is recommended to consume fast-acting carbohydrates & a protein source post-workout [4]. The desired dose of carbs post-workout is quite individual, around 0.8g/kg BW of carbs is a good starting point.
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But all in all, since most of us have a max of 1 workout per day, timing your carbs is not crucial for most people. You don’t have to eat carbs right before or after training to maximize performance. There can be more flexibility.
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References:
1. Kreider, R. B., Wilborn, C. D., Taylor, L., Campbell, B., Almada, A. L., Collins, R., … & Antonio, J. (2010). ISSN exercise & sport nutrition review: research & recommendations. Journal of the international society of sports nutrition, 7(1), 1-43.
2. Aragon, A. A., & Schoenfeld, B. J. (2013). Nutrient timing revisited: is there a post-exercise anabolic window?. Journal of the international society of sports nutrition, 10(1), 1-11.
3. Parkin, J. A., et al. “Muscle glycogen storage following prolonged exercise: effect of timing of ingestion of high glycemic index food.” Medicine and science in sports and exercise 29.2 (1997): 220-224.
4. Kerksick, C. M., Arent, S., Schoenfeld, B. J., Stout, J. R., Campbell, B., Wilborn, C. D., … & Antonio, J. (2017). International society of sports nutrition position stand.