You should eat carbs early in the day
"It’s as though come 6:05pm, people think the body suddenly gets stupid and doesn’t know what to do," says Bonci, "and that just isn’t the case." In other words, your body will know what to do with carbs regardless of the hour. The only reason someone may want to limit them later in the day is if they hit carb need by lunch. “In that case, maybe it’s best to go with a veggie and protein dinner,” says Bonci. “But dictating [a] time to use carbs is totally false."
There's an ideal percentage of carbs that should make up your diet
“It’s not one size fits all when it comes to calories and the percent of carbs consumed per day,” says Bonci. “It depends on the individual, exercise goals, and health issues.” Generally, Bonci recommends 40% to 60% of food consumption should be carbs, though some people may be better off with lower or higher. The bottom line is that you can tweak your diet to find something that works for you, because how the body feels and functions is more important than the number on the scale.
The best time to eat carbs is after a workout
That all depends on the duration and intensity of your workout. If you’re going for a one-mile walk, you probably don’t need to carb up after. If you ate a meal very close to the time of your workout, again, think twice before you start scarfing down more food.
If you just went through an intense strength-training session and haven’t eaten in a few hours, you should refuel with carbs AND protein. “If you only have carbs or only protein after a workout, you’re... not doing all you can for recovery,” Bonci says. “It’s not either -- you need both.”