Carb-cycling involves adjusting daily carbohydrate intake based on energy needs, a technique employed by athletes to aid their training and body composition objectives. This strategy entails athletes consuming higher amounts of carbohydrates on training days, particularly when engaged in demanding workouts or approaching a race, and reducing their carbohydrate intake on lighter training or rest days.
Certain athletes, specifically those involved in endurance and physique sports, might modify the timing of their carbohydrate consumption in order to optimize training adaptations and meet body composition needs.
How does carb-cycling work
Carb-cycling functions by adjusting daily carbohydrate intake based on an athlete’s training or competition schedule.
When athletes have heavy training days or the days leading up to an event or race, they will increase their carbohydrate consumption. On lighter or rest days, however, they will decrease their intake of carbohydrates. Additionally, the timing of carbohydrate consumption throughout the day can greatly impact energy levels for performance, training adaptations, and recovery.
Macronutrients and why they are important
Nutrition may seem complex, but it can be divided into three primary categories: carbohydrates, protein, and fats. These three macronutrients are crucial for maintaining good health and achieving optimal performance while cycling. Before delving into carb cycling, it’s important to understand the importance of each macronutrient.
Carbohydrates should be thought about step by step.
Carbohydrates, which consist of sugar, are the body’s preferred source of energy. They undergo breakdown into glucose and get stored as glycogen in the liver and muscles. Carbohydrates are crucial for endurance performance. As the power exerted on the pedals intensifies, the carbohydrates stored in your body are depleted. There are four calories contained in one gram of carbohydrates.
Protein is a crucial biological compound that plays important roles in various bodily functions and processes.
Proteins serve as the foundation for the body, being indispensable for the renewal and restoration of bodily tissues, as well as contributing to the production of hormones. Amino acids are the fundamental components that make up proteins, with certain ones being naturally produced by the body and others needing to be acquired from dietary sources.
Protein plays a vital role for endurance athletes as it helps in repairing the muscle damage caused by training. Each gram of protein provides four calories. For endurance athletes, the suggested protein intake ranges from 1.2 to 1.4g per kilogram of body weight.
Fat
Fat is an essential macronutrient that plays a crucial role in maintaining a healthy body. It contributes to thermoregulation, cell integrity, and brain function. Moreover, fat is necessary for the absorption of certain vitamins. Our bodies exhibit remarkable efficiency in storing fat.
Both under the skin and around our organs, excess carbohydrates, protein, and fat are stored. Fat is utilized by the body as a source of fuel during low-intensity exercise. Calorically dense, dietary fats provide nine calories per gram.
are the advantages of carb-cycling for individuals engaged in endurance sports.
Endurance athletes heavily depend on carbohydrates to sustain their training volumes and will adjust their carbohydrate consumption to meet their energy requirements. Consequently, their fueling approach for each training session may differ.
In order to enhance the use of fat for energy, it is possible to perform certain sessions without consuming carbohydrates before or during them, thereby maximizing training adaptations.
Endurance athletes will increase their carbohydrate intake before a race in order to store more glycogen and enhance their performance during the event. If you want to gain a deeper understanding of the impact of carbohydrates on exercise performance, we recommend reading our X-Change paper.
Athletes cycling carbohydrates
In order to accommodate their training and energy needs, athletes should consider adjusting the amount of carbohydrates they consume. It is important to recognize that the quantity of carbohydrates necessary will differ between intense training days and recovery days. Additionally, individual carbohydrate requirements may vary based on the specific sport an athlete participates in and any specific training objectives they may have.
For example, an ultra-endurance runner will benefit more from performing some training sessions without consuming carbohydrates before or during them, in order to train their body to use more fats for energy. Ultimately, carbohydrates are king for athletes and should be prioritized for any competition.
Why do athletes carb-load before a race
Carbohydrates are essential for athletes in terms of performance as they serve as the primary energy source for high-intensity exercise and are closely linked to enhanced athletic performance.
To maximize their muscle glycogen stores, athletes should consume a larger amount of carbohydrates in the day(s) leading up to the competition. The required amount will vary between 6-12g of carbohydrates per kilogram of body mass, depending on the specific sport and race. By increasing muscle glycogen stores, athletes will have more energy on the day of the race. It’s as simple as that!
Supplements that can help with carb-cycling
Carbohydrate gels and drinks are highly effective in easily increasing carbohydrate intake for carb-loading prior to a race.
Creatine monohydrate has the ability to enhance muscle glycogen synthesis, making it beneficial for team sport athletes, such as footballers, who may have back-to-back matches within a 72-hour period. It may also be beneficial to include electrolytes in water to promote hydration, as a ratio of 3ml of water per gram of carbohydrates is required for glycogen storage.
Does carb cycling work
Depending on your objectives, the advantages of carb cycling vary. At first glance, carb cycling appears favorable as slow-twitch fibers have a preference for utilizing fat as a source of energy. If your main aim is losing weight, carb cycling could be effective for you. Moreover, carb cycling could benefit individuals aiming to boost their training volume at lower intensities.
Engaging in carb cycling on a day of rest may interfere with your ability to perform well in your following workout. Rest days provide an opportunity to replenish your body’s energy reserves for future physical exertion. It is unlikely that increasing fat intake on a rest day is necessary.
Carb cycling during the rest week can be effective in reducing hunger as consuming fat helps prolong the feeling of fullness. However, it is important to be cautious about consuming excessive calories since fat is more calorically dense.
It is crucial to ensure that there is enough carbs available to fuel high-intensity workouts when considering carb cycling, as this method can be effective for certain athletes. Furthermore, although in smaller quantities, fat also plays a vital role in maintaining good health.
Healthy fats and carb cycling
If you decide to try carb cycling, make an effort to incorporate more healthy fats into your diet. It is advisable to minimize your consumption of artificial trans fats.
When you switch out carbohydrates for fats, consider incorporating plant-based fats such as avocado, nuts, and olive oil. Additionally, fish like salmon and fresh tuna serve as excellent sources of fat. Opting for full-fat options like Greek yogurt is also a viable choice, ensuring to avoid varieties with added sugar.
Endurance athletes have multiple nutrition choices to consider. Carb cycling is a nutrition tactic that revolves around the proportion of macronutrients. If your objectives align, carb cycling might be the suitable option for you.
Carb cycling could be suitable for you depending on your objectives and training style. Carbohydrates, protein, and fat are all crucial for optimum performance, although what may work well for one cyclist might not be ideal for you.
