Carb Cycling

Carb cycling is a nutrition technique used to accelerate your body's fat burning potential. If you plan to carb cycle, you will alternate days of high or low carbohydrate intake. The idea is that you give your body the energy and fuel source it needs from a higher carbohydrate intake on training days you will be utilizing them the most. The other days are considered lower carbohydrate intake in hopes that your body will turn to fat sources for energy when the carbohydrate sources are absent.

What is a carbohydrate and how does your body use it?
Carbohydrates are not stored in the body the same as proteins and fats. The body is eager to use them for energy if they are available. Carbohydrates are broken down in our bodies into glucose so that the body can quickly utilize it as a energy source to fuel the cells. For this reason, carbohydrate intake plays a large role in are blood sugar regulation. The difference between "good" and "bad" carbs is the difference in how fast your body can break down the carbohydrate source and how fast it will cause an increase in blood sugar. The higher fiber content of complex carbohydrates causes them to be broken down slower in our bodies and minimizes an abundant surge of sugar into the bloodstream. Simple carbohydrates are broken down by the body much quicker and cause an immediate spike of blood sugar into the system. If there is an excess of glucose that the body can't utilize at the time it is eaten, it is stored as fat for use later. When carbohydrate sources are not available, the body will turn to fat in the diet as a energy source.

High carbohydrate days will be beneficial because they can help stimulate an insulin response to encourage muscle cells to grow. They will also replenish glycogen stores and make you feel good and energized. High carbohydrate days are best if utilized on days where you train larger muscle groups so the increase need for energy is there.

Low carbohydrate days will help promote fat loss by tricking the body to utilize fat for fuel. They also keep your body receptive to insulin.

There are various approaches and theories on how to schedule your high and low carbohydrate days. I personally want to see the most muscular growth in my glutes. For this reason, I will utilize a high carbohydrate approach on my two glute training days as well as my one day a week where I train longer distances in my marathon running program. I find that a three day split is sufficient to keep my energy levels high and my intensity elevated as well. My reason for trialing this approach is that I desire to maintain leanness and continue to lose body fat but also desire to see muscular gains as a result of my training.

Here is an example of my carbohydrate cycle

Sunday = Rest (LOW carb)

Monday = Cardio + Back/Ab  (LOW carb)

Tuesday = Cardio + Glutes (HIGH carb)

Wednesday = Cardio + Bi/Tr/Ab (LOW carb)

Thursday= Cardio + Sh/Chest (LOW carb)

Friday = Cardio + Glutes (HIGH carb)

Saturday = Long Distance Running (HIGH carb)

Tips and Tricks!

It is helpful to place a high intensity training period on the weekend which allows for some flexible dieting during the weekend.

Your calories come from three main macronutrients: protein, fats and carbohydrates. If you are consuming less carbohydrates, you should naturally have a lower calorie intake those days as well. I consume a higher amount of fat on my lower carbohydrate days to account for the calorie deficient, but still keep my calories about 200 less than on my higher carbohydrate days.

Keep your carbohydrate sources healthy. Stick to complex carbohydrates such as oatmeal, high fiber grains, starchy vegetables such as sweet potatoes, fruit and legumes.

Remember we are all different. This approach may not work for you. Approach any theory in nutrition and fitness as if you were conducting your own research. Be open minded, take detailed notes on how your body responds, give it time and in the end if you realize it is not the best approach for you, try something else!