Carb Loading

Carb cycling works by eating more carbohydrates on some days (High Carb days) to help promote muscle growth and eating less carbohydrates on other days (Low Carb days) to help minimize fat gain and promote fat loss.

The rule...s for carb cycling are very simple.

Rule 1. On the days you lift weights, eat starchy carbs along with protein, vegetables, and healthy fats.

Rule 2. On the days you’re either off from the gym or are doing some kind of intervals or cardio, don’t eat any starchy carbs, but continue to eat protein, vegetables, and healthy fats.

The important thing to remember about high carb days is to engineer then so that they land on a training day and a low carb day must land on a rest day. However the athlete can have a more 5 low carb days and 2 high carb days divided up equally during the week – i.e.

Monday: High Carb
Tuesday: Low Carb
Wednesday: Low Carb
Thursday: High Carb
Friday: Low Carb
Saturday: High Carb
Sunday: Low Carb 





Sample High Carb Day


 Main carb sources highlighted.

Breakfast:

3 whole eggs (scrambled, poached, or fried)
Oatmeal (1/2 cup of oats, cooked in microwave)
Couple handfuls of frozen berries for the oatmeal
Snack:
2 scoops protein powder in water
1 banana
Couple handfuls of raw mixed nuts

Lunch at Restaurant:

Burrito wrapped in whole wheat tortilla with lots of meat and vegetables
or
Sandwich on whole grain bread with lots of meat and lettuce, tomato, etc.
Optional 2nd Snack:
2 scoops protein powder in water
1 banana
Couple handfuls of raw mixed nuts

Dinner at Home:



Sample Low Carb Day


 Breakfast:

3-4 whole eggs (scrambled, poached, or fried)
Breakfast salad with broccoli slaw, arugula, and low-calorie dressing

Snack:

2 scoops protein powder in water
Couple handfuls of baby carrots
Couple handfuls of raw mixed nuts

Lunch at Restaurant:

Salad with lots of meat and vegetables

Optional 2nd Snack:

2 scoops protein powder in water
Couple handfuls of baby carrots
Couple handfuls of raw mixed nuts

Dinner at Home:
Sirloin Burger with Coconut Cauliflower Mash