Carb cycling is a technique mainly aimed at enhancing hormonal balance and boosting strength gains from workouts. This approach involves alternating between low carbohydrate intake on certain days and moderate carbohydrate consumption on others, tailored to your specific goals.
So what are some benefits of carb cycling?
1.) Strength Gains - Research indicates that boosting your carbohydrate intake on days of high-intensity training may enhance muscle performance and lead to greater strength gains. Muscle serves as the body's main storage for glycogen, which is derived from carbohydrates. During intense workouts, these glycogen stores are depleted and require replenishment.
2.) Hormone Balance - Research indicates that low-carb diets can enhance hormonal balance, but this is only effective to a certain extent. Maintaining a constant state of ketosis may adversely affect hormone health for many people. Carb cycling can serve as a strategy to reap the advantages of a low-carb diet while avoiding hormonal disturbances.
3.) Improved Blood Sugar Control - Lowering carbohydrate consumption can enhance insulin sensitivity and decrease the likelihood of metabolic problems like diabetes. Carb cycling may help mitigate the risk of developing metabolic dysfunction by improving the body's ability to respond to changes in blood sugar levels.
What you should know before getting started carb cycling :
1.) Carb cycling may not be suitable for you if you are pregnant, have been diagnosed with diabetes, experience episodes of low blood sugar, are under significant stress, or have a history of eating disorders.
2.) Keep in mind that if you have never tried a low-carb diet before, you might initially experience symptoms like fatigue, irritability, headaches, or brain fog on your low-carb days until your body adapts to using fat as its primary energy source.
This approach is most effective when aligned with your fitness routine. Days when you expend more energy should be designated as moderate carb days (or high carb days if you're engaging in high-intensity workouts or extended cardio sessions).
So how do you carb cycle?
Review your fitness schedule. On days when you engage in higher intensity workouts, plan to increase your carbohydrate intake. This typically applies to 2-4 days each week. And on days with less activity, focus on low-carb meals.
The more intense your workouts, the greater your body's carbohydrate needs will be. If you’re not training at an athletic level, aim for the lower end of the spectrum, around 50% of your calories from carbs. Remember, there isn’t a strict macro ratio to adhere to, so pay attention to what your body tells you.
Low Carb Days (less activity)
Protein: 40-45%
Carbs: 10-20%
Fat: 40-45%
Moderate - High Carb Days (more activity)
Protein: 30-35%
Carbs: 50-60%
Fat: 10-15%
Many studies have highlighted the performance advantages of exercising while in a fasted state. If you are currently practicing intermittent fasting, it's perfectly fine to work out in the morning without eating first; however, consuming a meal within 30 minutes after your workout can be beneficial for replenishing glycogen stores. On the other hand, if you haven't been fasting and are trying out low-carb days, listen to your body, as you might need to eat before engaging in an effective workout.
Keep in mind :
Your moderate to high-carb days shouldn't be an excuse to indulge in bagels and donuts (unfortunately), as this could hinder your progress. Opting for complex carbohydrates provides extra advantages, such as fiber that enhances gut health and a variety of essential micronutrients necessary for complex bodily functions. These carbs are digested more slowly, helping to prevent drastic blood sugar spikes that can negatively affect metabolic health and lead to feelings of discomfort. Below are some examples of complex carbs to incorporate into your meals.
