Ultimate Guide for Lean Gains, Part 1: Carb CyclingHigh performance strength bulking vs carb cycling physique athletes have used carb cycling for decades to optimize athletic performance and body composition. Insulin is an extremely anabolic hormone that will make or break your physique. Insulin is a hormone made in the pancreas, an organ located behind the stomach. The pancreas contains clusters of cells called islets. Beta cells within the islets store and release insulin into the blood.
Ultimate Guide for Lean Gains, Part 1: Carb Cycling | Breaking Muscle
High performance strength and physique athletes have used carb cycling for decades to optimize athletic performance and body composition. Insulin is an extremely anabolic hormone that will make or break your physique. Insulin is a hormone made in the pancreas, an organ located behind the stomach. The pancreas contains clusters of cells called islets. Beta cells within the islets store and release insulin into the blood. Insulin plays a major role in metabolism.
The digestive tract breaks down carbohydrates into glucose, but its with the help of insulin that cells are able to absorb glucose and use it for energy. I nsulin-producing beta cells, in green, on a mouse pancreas islet. Photo from Wikimedia Commons. Insulin regulates nutrient entry into muscle cells.
A higher carbohydrate intake when your body is increasingly sensitive, such as post-workout , promotes carbohydrates to initiate tissue repair and set the stage for muscle growth. Through proper timing and fluctuations, carbohydrates will be under your control, allowing the body to strip rolls of fat and build slabs of muscle. Muscle tissue glucose uptake is stimulated by insulin, which triggers the migration of glucose and amino acids to muscle cells, promoting protein synthesis.
Muscle contractions increase the facilitated diffusion of glucose into muscle cells even further, promoting greater insulin sensitivity. Simply, when glucose is present in the blood the body will utilize it as an energy source over stored fuel - an ideal recipe for building muscle mass. Carb cycling uses the manipulation of insulin to burn fat and maximize lean muscle gains. In this case two separate days of eating will be utilized: Resistance training days are high-carb days, providing additional fuel to maximize the anabolic response and muscular recovery.
Recovery and conditioning days are low-carb to shred stored body fat and increase insulin sensitivity, both of which improve nutrient utilization on high-carb days. Body type and activity level are used to determine your caloric need and macronutrient requirements. Yes, conquer your fear of math.
Using The Essentials of Sport and Exercise Nutrition by John Berardi and Ryan Andrews, moderately active individuals are quantified as performing three to four workouts per week. No sweat, for very active individuals five to seven workouts per week ramp up the calculations and multiply bodyweight in pounds by twenty to 22 to get the caloric range. Calories provide the full gas tank, but the proper macronutrient breakdown provides premium quality to hasten your mass gains.
To best determine caloric needs an analysis of your somatotype body type is beneficial. Using 3, kcals per day the macronutrient breakdown would be as follows. This number is highly variable based on carb tolerance.
High-carbohydrate days use grams of carbs per day. Multiply that x. Nutrient timing is based on the ideas that certain nutrients are maximized during various times of the day. For example, carbohydrate tolerance is higher after exercise because muscle contractions increase the facilitated diffusion of glucose into muscle cells, increasing uptake.
At no other time during the course of the day can nutrition have such a profound impact on physique development and recovery as the body is ready to shift to an anabolic state with proper nutrition. Through fluctuating carbohydrate intake you can maximize the post-workout hypersensitivity to insulin and add slabs of muscle, while preventing excessive fat gain by keeping carbs low on off-days.
Consider adding some additional HIIT or finishers after two or three workouts per week. First, take bi-weekly measurements such as seven-site skinfolds and circumference measurements to track body composition. Second, add an extra calories to the diet. This can be as simple as a protein shake with a tablespoon of olive oil for healthy fats and protein.
Considering tapering conditioning work and track your calories for a few days. The first condition is satisfied in the post exercise interval because your muscles are ready to begin the recovery process. For nutrient optimization you must consume the nutrients necessary to drive recovery 4. D and Robert Portman Ph. The wrong foods at the wrong time will sabotage your efforts in the gym and be detrimental to your waistline.
Stop wasting your hard training. Your body is primed for massive muscle gain and fat loss with this dietary protocol. Continue to Part Two: Accessed 11 Nov Basic Health Publications Inc.
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