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A strict nutritional regimen of low calories or low carbohydrates can be hard on the body and the spirit, especially over the long haul. For high-level nutrition programs, one solution to this dilemma is carb cycling.
Missing a meal here or there, or dropping carbohydrates very low, isnt disastrous when its occasional and brief. Some evidence even suggests that brief and relatively infrequent periods of fasting and/or carbohydrate restriction may actually be advantageous for both health and body composition. For example, a recent study in the American Journal of Cardiology (Horne et al 2008) noted that occasional and short bouts of fasting (e.g. 24 hours) improved markers of cardiovascular disease. However, restricting calories and/or carbohydrates for longer periods (as in the case of physique athletes, who may diet for months before a competition) can have negative metabolic effects. Because endocrine systems are interconnected (for instance, the hypothalamicpituitary-adrenal [HPA] axis, which is the bodys Mission Control for hormones), these effects can be wide-reaching. For example, as a result of long-term restriction, dieters may experience reduced metabolic rate, thyroid hormone output, sympathetic nervous system activity, spontaneous physical activity, leptin levels, and reproductive hormone output (Douyon 2002; Friedl 2000; de Rosa 1983; Klein 2000; Ahima 2000; Weyer 2001; Mansell 1988; Kozusko 2001; Dulloo 1998). Not only can this have consequences for overall health, it can bring body composition gains to a standstill.
So, if you cant just out-diet your bodys control center, what are you to do? This is where carb cycling comes in.
Insulin regulates amino acid and glucose intake entry into the muscle cells. If insulin is seldom elevated, dieters will not reap its anabolic benefits. Conversely, if people plan to elevate insulin levels at the appropriate time with a scheduled higher carbohydrate intake, they can maximize insulins potential anabolic effects.
The relationship between insulin and glucose. Image from Davidson College Dept of Biology.
Re-feeds usually occur when dieting and are scheduled in order to provide a brief day of psychological relief as well as a number of physiological benefits. An example of a re-feed is following a strict diet of 1500kcal 5 days per week and consuming 2500kcal of clean bodybuilding foods (the additional kcal coming mostly from carbohydrates) on the other 2 days. Since carbohydrate intake will be increased on the re-feed days, it is important to scale back the fat and protein intake slightly. Carbohydrates have a protein sparing effect so less dietary protein is required. This will allow for ones calorie count to remain in check. The same principles of good nutrition apply equally to everyday eating and carb cycling phases, including proper meal frequency, omega-3 fat intake, adequate protein and fiber intake, plenty of vegetables, etc. Here are some common carb cycling approaches.
This is similar to the strategic carb cycling approach. Menus are planned according to your weekly schedule in order to create a temporary calorie surplus. This can assist with lean mass and strength gains.
SAMPLE MENU
Heres how a sample week of carb cycling might look.
Day 1 Lower carb day
Small portion of starchy veggies and/or whole grains only after workout
Small portion of starchy veggies and/or whole grains during breakfast and after workout
Small portion of starchy veggies and/or whole grains only after workout
No workout drink today No fruit today Fill the rest of your day with lean proteins, green/fibrous veggies, and healthy fats
No workout drink today 1 piece fruit today Fill the rest of your day with lean proteins, green/fibrous veggies, and healthy fats
No workout drink today No fruit today Fill the rest of your day with lean proteins, green/fibrous veggies, and healthy fats
Small portion of starchy veggies and/or whole grains only after workout
Small portion of starchy veggies and/or whole grains only after workout
Small portion of starchy veggies and/or whole grains with every meal
Have a workout drink today Can have 2-3 pieces of fruit today Fill the rest of your day with lean proteins, green/fibrous veggies, and healthy fats
No workout drink today No fruit today Fill the rest of your day with lean proteins, green/fibrous veggies, and healthy fats
No workout drink today No fruit today Fill the rest of your day with lean proteins, green/fibrous veggies, and healthy fats
Day 7
Back to Day 1
Base the dietary approach on basal calorie needs and activity levels. Always pick out the re-feed days in advance. Stay on course until the re-feed day arrives. Keep your decisions outcome-based. Different re-feed strategies work better for certain body types. Look at the evidence from your photographs and body composition tests to ensure that you are on the right track.
Try to exercise on the re-feed days for optimal body composition results. On the re-feed days, the body still tolerates carbohydrates best first thing in the morning and around times when physical activity is high.
Use carb cycling only if you are nutritionally advanced and have exhausted basic methods. Use only for a short duration. Pick a carb cycling strategy depending on how you feel with lower carb intake days, how much muscle mass you carry, your physique goals and length of time you anticipate on the carb cycle.
After a carb cycling strategy has been selected, you need to establish your calorie intake goal. Second, establish a protein intake goal (which remains relatively constant). Third, establish a fat intake goal (again, relatively constant). Finally, pick a carbohydrate intake goal for the different days. Then divide your total intake of all the nutrients up into regular feeding intervals with appropriate spacing due to workouts.