Meal timing is not a minute-by-minute rule. A large meal needs more digestion time, while a small snack can be eaten closer to training. The goal is to begin neither hungry and under-fueled nor uncomfortably full.
The short answer
A full meal is often best tolerated 2–4 hours before exercise, while a small snack may fit 30–90 minutes before; exact timing depends on meal size and your gut.
Two to four hours before
A full meal can center on carbohydrate and protein with fat and fiber kept at a personally comfortable level. Rice with chicken and cooked vegetables is one example.
Sixty to ninety minutes before
Choose a smaller, simpler snack such as banana and yogurt, toast with a little cheese, or low-fat milk and fruit.
Find your timing
Record the food, time, stomach comfort, and session quality. Move food closer or add a little if hunger appears; increase the gap or reduce the serving if you feel heavy.
Practical checklist
Do not test unfamiliar food on an important training or competition day.
Adjust amount and timing to gut tolerance and session goals.
The quality of the whole daily diet matters more than one meal.
References
Nutrition and Athletic Performance — Academy of Nutrition and Dietetics, Dietitians of Canada and ACSM — https://pubmed.ncbi.nlm.nih.gov/26920240/
ISSN Position Stand: Nutrient Timing — https://pubmed.ncbi.nlm.nih.gov/28919842/