Carb Cycling Diet

Carb Cycling Diet

A plan with daily alternating carbohydrate intake to match the body's need for glucose based on physical activity.

Carb cycling involves alternating between high, moderate and low-carb intake days to optimize training performance. This program provides a varied daily carbohydrate goal with consistent calories and sufficient protein to promote muscle growth. It also includes electrolytes to prevent side effects and support immune function along with nutrients to maintain bone health.

This program was created with the following key considerations in mind:

Strategic Carb Periods

The plan provides carbohydrates around the intensity of training days. High-carb days help your body replenish its supply of muscle glycogen, which may improve performance and reduce muscle breakdown. Moderate and low-carb days may improve insulin sensitivity and the body’s ability to burn fat long-term. Strategic carb periods may also improve the function of weight management and appetite-regulating hormones.

Protein Intake

Protein intake is usually similar daily, whereas fat intake varies based on carbohydrate intake. Sufficient daily protein intake helps promote muscle growth. Protein is distributed between every meal and snack to help build muscle strength and hypertrophy.

Electrolytes

Cutting back on carbohydrates for a few days can cause flu-like side effects. This plan helps prevent these side effects by replenishing electrolytes such as sodium, magnesium, and potassium. Minerals like zinc and selenium are incorporated to support immune function.

Bone Building Nutrients

Calcium, magnesium, and phosphorus are minerals essential for building and maintaining healthy bones. These minerals are also commonly lacking in lower-carb diets, resulting in nutrient deficiencies. This meal plan uses calcium-rich ingredients like Greek yogurt, almond milk, and salmon. Magnesium and phosphorus are incorporated from food sources like spinach, avocado, eggs, and chicken.

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