Compare between types of carb loading
Classic 6 days
3days
low carb (15%)
high intensity
exercise.
Decrease body’s
glycogen stores.
3days
High carb
Low intensity
exercise. (Day 4)
No exercise (day
5&6)
New classic 6days
3days
Moderate low
carb (50%)
Gradual decrease
exercise
Classic 3 days
1day
Carb
High exercise
3days
High carb
(70to80%)
Low exercise
(20mins\day)
2days
High carb (70%)
Low exercise
(20mins\day)
Modified 3 days
3days
High carb (70%)
No exercise.
1 Day
High carb (70%)
No exercise.
Compare between types of carb cycle
•
•
5days balanced diet + 2days high carb
3days balanced diet +1day high carb +2days balanced diet +1day high carb
Benefits of carb cycle
1. Lean Muscle Mass Growth/Retention
2. Endocrine Stimulation
3. Glycogen Super-Compensation
Research shows that a well-developed carb cycling plan, done for a short duration of time, can be effective
to boost athletic performance and lose weight.2 Carb cycling has become a popular way to
overcome weight loss plateaus. It’s also a method that bodybuilders and athletes use to gain a competitive
advantage. The purpose of low carb days is to promote body fat utilization by improving insulin sensitivity.
Insulin is a hormone used to absorb energy from carbohydrates. High carb days are used to refuel your
muscles, boost metabolism, enhance athletic performance, and improve appetite-regulating hormones
like leptin and ghrelin. Leptin signals our brain when we feel full after eating while ghrelin is the hormone
that signals hunger.
importance of carb loading before competition
When applied to training appropriately, carbohydrate loading can be effective for athletes to go for longer
without experiencing fatigue. Carbohydrate loading increases muscle glycogen stores, giving individuals
more energy at their disposal to use during exercise. Eating sufficient carbohydrates also helps to build
muscle mass and prevent muscle loss. Research studies have shown that muscle glycogen stores can
remain elevated for several days after being maximised. For example, in one study endurance-trained
men underwent a 6-day carbohydrate loading process, followed by a 3-day post loading phase consisting
of moderate carbohydrate intake (~60% total energy) and limited physical activity. The results showed
that muscle glycogen stayed significantly elevated during the post loading phase.
Another study in trained cyclists showed that following carbohydrate loading intake of approximately 60%
total energy and limited physical activity, muscle glycogen remained significantly elevated.
Refeeding syndrome
During refeeding, glycaemia leads to increased insulin and decreased secretion of glucagon. Insulin
stimulates glycogen, fat, and protein synthesis. This process requires minerals such as phosphate and
magnesium and cofactors such as thiamine. Insulin stimulates the absorption of potassium into the cells
through the sodium-potassium ATPase symporter, which also transports glucose into the cells.
Magnesium and phosphate are also taken up into the cells. Water follows by osmosis. These processes
result in a decrease in the serum levels of phosphate, potassium, and magnesium, all of which are already
depleted. The clinical features of the refeeding syndrome occur as a result of the functional deficits of
these electrolytes and the rapid change in basal metabolic rate.