Carb cycling

Carbohydrates are the most important source of energy for your body. They give you energy for your workout, as well as build up energy reserve for the rest of the day and prevents fatigue. The biggest misconception is that carbs are bad for you. They are not!

Carb cycling lets you eat carbs from clean sources without adding body fat. To ensure that they are not stored as fat, they need to come from proper sources and taken at the proper time. The majority of the carbs should be eaten early during the day or as a post-workout meal. Eating carbs late at night or close to bedtime is not a good idea, since your level of activity is much less compared to during the day.

Benefits of carb cycling

  • Fat burning
  • Lose weight
  • Muscle growth
  • Your body will better deal with insulin
  • Increased level of energy
  • Intake of healthy carbs

How it works

High carb days:

  • Creates an insulin response that provides nutrients in your muscle cells, which causes them to grow
  • Replenishes glycogen stores that fuel your muscles
  • This will increase the happy hormones and makes you feel good, energized and positive

Low carb days:

  • Increases fat loss by burning fat instead of the sugar from the carbs it would normally get
  • Will make your body more receptive to insulin, which improves your body’s muscle-building response
  • Are typically fuelled from your high carb days

Clean carbs:

  • Sweet potatoes
  • Brown rice
  • Quinoa
  • Oatmeal
  • Whole Grain Bread
  • Whole Wheat Pasta

There are different ways to do carb cycling, but I have 6 low carb days in a row and 1 high carb day. My low carb days are on my training days when fat burning will reach it’s maximum. On the only day I don’t train during the week I have a high carb day. The common practice is to do it the other way around, where you have a higher intake of carbs on your training days and a lower one on your non-training days. But I’ve noticed that the way I do carb cycling works best for me.

If you’re a beginner at carb cycling, I would suggest you to start with a 3 day-low carb/2 day-high carb cycle.


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