Carb Cycling - Precision Nutrition

11/4/2020 All About Carb Cycling | Precision Nutrition
All About Carb Cycling

By Ryan Andrews, MS, MA, RD, RYT, CSCS
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A strict nutritional regimen of low calories or low carbohydrates

can be hard on the body and the spirit, especially over the long
haul. For high-level nutrition programs, one solution to this
dilemma is carb cycling.
What is carb cycling?

In the most basic format, carb cycling is a planned alteration of
carbohydrate intake in order to prevent a fat loss plateau and
maintain metabolism along with workout performance.
Carb cycling is considered an aggressive and high level nutrition

strategy. Only people (such as physique athletes) whose
nutritional adherence is extremely high, and who require a more
meticulous nutritional approach, should use it.
Carb cycling is designed for short-term use. It is not a long-term

solution for body fat management. In fact, if used for too long it
may be downright unfavourable.
https://www.precisionnutrition.com/all-about-carb-cycling 1/14
Why would carb cycling be

important?
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Short term vs long term restriction

It’s important to distinguish between the immediate (short term)
and chronic (long term) effects of carbohydrate and calorie
restriction.
Although the body handles short-term deprivation relatively well,

a strict nutritional regimen of low calories or low carbohydrates
can be hard on the body over the long haul.
Missing a meal here or there, or dropping carbohydrates very

low, isn’t disastrous when it’s occasional and brief.
Some evidence even suggests that brief and relatively

infrequentperiods of fasting and/or carbohydrate restriction may
actually be advantageous for both health and body composition.
For example, a recent study in the American Journal of

Cardiology(Horne et al 2008) noted that occasional and short
bouts of fasting (e.g. 24 hours) improved markers of
cardiovascular disease.
However, restricting calories and/or carbohydrates for longer

periods (as in the case of physique athletes, who may diet for
months before a competition) can have negative metabolic
effects.
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Because endocrine systems are interconnected (for instance,

the hypothalamic-pituitary-adrenal [HPA] axis, which is the
body’s Mission Control for hormones), these effects can be
wide-reaching.
For example, as a result of long-term restriction, dieters may

experience reduced metabolic rate, thyroid hormone output,
sympathetic nervous system activity, spontaneous physical
activity, leptin levels, and reproductive hormone output (Douyon
2002; Friedl 2000; de Rosa 1983; Klein 2000; Ahima 2000;
Weyer 2001; Mansell 1988; Kozusko 2001; Dulloo 1998).
Not only can this have consequences for overall health, it can
bring body composition gains to a standstill.
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Metabolic response to short-term starvation
So, if you can’t just “out-diet” your body’s control center, what
are you to do? This is where carb cycling comes in.
Planned manipulation and variation

If eaters plan a higher carbohydrate intake at regular intervals,
their bodies won’t ever get too close to starvation mode.
However, they can still lose fat if they still take in fewer total
calories than they expend — i.e., if the overall long term trend is
towards negative energy balance.
Higher carbohydrate intake days can increase thyroid output and

control hunger (Douyon 2002; Friedl 2000; de Rosa 1983).
Manipulating carbohydrate intake can also help one take

advantage of certain anabolic hormones, namely insulin. SHARE
Insulin regulates amino acid and glucose intake entry into the
muscle cells. If insulin is seldom elevated, dieters will not reap
its anabolic benefits.
Conversely, if people plan to elevate insulin levels at the

appropriate time with a scheduled higher carbohydrate intake,
they can maximize insulin’s potential anabolic effects.
The relationship between insulin and glucose. Image

from Davidson College Dept of Biology.
What you should know

There are different methods of carb cycling. However, the
common theme behind them is that protein and fat intake stay SHARE
relatively constant while carbohydrate intake is manipulated.
Carb cycling also typically involves calorie cycling. Since

carbohydrates have 4 calories per gram, adjusting carbohydrate
intake while keeping fat and protein more or less the same can
greatly alter calorie intake.
Days where carbohydrates (and usually calories) are increased

are often known as “re-feed” days.
Dr. Berardi gives a nice definition of re-feed as

a planned increase in calorie intake that lasts 8 – 12 hours and
usually consists of a large increase in carbohydrates.
Re-feeds usually occur when dieting and are scheduled in order

to provide a brief day of psychological relief as well as a number
of physiological benefits.
An example of a re-feed is following a strict diet of 1500kcal 5

days per week and consuming 2500kcal of clean bodybuilding
foods (the additional kcal coming mostly from carbohydrates) on
the other 2 days.
Since carbohydrate intake will be increased on the re-feed days,

it is important to scale back the fat and protein intake slightly.
Carbohydrates have a protein sparing effect so less dietary
protein is required. This will allow for one’s calorie count to
remain in check. SHARE
The same principles of good nutrition apply equally to “everyday”

eating and carb cycling phases, including proper meal
frequency, omega-3 fat intake, adequate protein and fiber intake,
plenty of vegetables, etc.
Here are some common carb cycling approaches.
Infrequent, big re-feeds

Higher carbohydrate intake every 1-2 weeks during a lower
carbohydrate intake phase.
Frequent, moderate re-feeds

Higher carbohydrate intake every 3-4 days during a lower
carbohydrate intake phase.
Strategic carb cycling
This consists of structuring different menus with moderate

carbohydrate intake at strategic intervals during a lower carb
intake phase. This approach steers away from an extremely high
carbohydrate intake because the menu changes regularly. But it
does allow for metabolism to play catch-up with dietary intake. SHARE
Carb cycling for muscle gain

Those interested in gaining muscle mass need a calorie surplus.
Unfortunately, if they grossly over-consume calories for too long
they’ll probably gain bodyfat. Thus, one way to optimize muscle
gain over fat gain during a muscle gaining phase is with carb
cycling.
This is similar to the “strategic carb cycling” approach. Menus

are planned according to your weekly schedule in order to
create a temporary calorie surplus. This can assist with lean
mass and strength gains.
Sample menu
Here’s how a sample week of carb cycling might look.
Day 1 Day 2 Day 3

Lower carb day Lower carb day Moderate carb day
Small portion of Small portion of Small portion of

starchy veggies starchy veggies starchy veggies
and/or whole and/or whole and/or whole
grains only after grains only after grains during
workout workout breakfast and SHARE
No workout drink No workout drink after workout

today today No workout drink
No fruit today No fruit today today
Fill the rest of Fill the rest of 1 piece fruit today
your day with your day with Fill the rest of your
lean proteins, lean proteins, day with lean
green/fibrous green/fibrous proteins,
veggies, and veggies, and green/fibrous
healthy fats healthy fats veggies, and
healthy fats
Day 4 Day 5 Day 6

Lower carb day Lower carb day Higher carb day
Small portion of Small portion of Small portion of

starchy veggies starchy veggies starchy veggies
and/or whole and/or whole and/or whole
grains only after grains only after grains with every
workout workout meal
No workout drink No workout drink Have a workout
today today drink today
No fruit today No fruit today Can have 2-3
pieces of fruit
Fill the rest of Fill the rest of today

your day with your day with Fill the rest of your
lean proteins, lean proteins, day with lean
green/fibrous green/fibrous proteins,
veggies, and veggies, and green/fibrous SHARE
healthy fats healthy fats veggies, and

healthy fats
Day 7
Back to Day 1
Important tips for each carb cycling

approach
Base the dietary approach on basal calorie needs and
activity levels.
Always pick out the re-feed days in advance.
Stay on course until the re-feed day arrives.
Keep your decisions outcome-based. Different re-feed
strategies work better for certain body types. Look at the
evidence from your photographs and body composition tests
to ensure that you are on the right track.
Try to exercise on the re-feed days for optimal body
composition results.
On the re-feed days, the body still tolerates carbohydrates
best first thing in the morning and around times when
physical activity is high.
For extra credit

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Carb cycling may help control leptin and ghrelin levels. These
are appetite and fat homeostatic hormones — in other words,
they are sensitive to body composition and food intake; their job
is to try to make sure we eat enough and have enough body fat.
Carb cycling can maximize glycogen stores and improve

workouts during a low calorie period.
With a lower carbohydrate intake, fiber intake will also be lower.

Make sure to consume high-fiber foods and supplements and
drink plenty of water to prevent constipation.
Metabolic “up-regulation” doesn’t always scale directly with

intake and too much re-feeding can result in body fat gains
(Dulloo, Samec 2001). So don’t use carb cycling as an excuse to
pig out.
Summary and recommendations

Use carb cycling only if you are nutritionally advanced and
have exhausted basic methods.
Use only for a short duration.
Pick a carb cycling strategy depending on how you feel with

lower carb intake days, how much muscle mass you carry,
your physique goals and length of time you anticipate on the
carb cycle.
After a carb cycling strategy has been selected, you need toSHARE
establish your calorie intake goal.
Second, establish a protein intake goal (which remains
relatively constant).
Third, establish a fat intake goal (again, relatively constant).
Finally, pick a carbohydrate intake goal for the different days.
Then divide your total intake of all the nutrients up into
regular feeding intervals with appropriate spacing due to
workouts.
Schedule the re-feeding times. You are ready to go!
Passionate about nutrition and

health?
If so, and you’d like to learn more about it, consider
the Precision Nutrition Level 1 Certification. Our next group kicks
off shortly.
What’s it all about?
The Precision Nutrition Level 1 Certification is the world’s most

respected nutrition education program. It gives you the
knowledge, systems, and tools to really understand how food

influences a person’s health and fitness. Plus the ability to turn
that knowledge into a thriving coaching practice.
Developed over 15 years, and proven with over 100,000 clients,SHARE

the Level 1 curriculum stands alone as the authority on
the science of nutrition and the art of coaching.
Whether you’re already mid-career, or just starting out, the Level

1 Certification is your springboard to a deeper understanding
of nutrition, the authority to coach it, and the ability to turn
what you know into results.
[Of course, if you’re already a student or graduate of the Level 1

Certification, check out our Level 2 Certification Master Class.
It’s an exclusive, year-long mentorship designed for elite
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Interested? Add your name to

the presale list. You’ll save up to
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We’ll be opening up spots in our next Precision Nutrition

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If you want to find out more, we’ve set up the following presale
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Pay less than everyone else. We like to reward people

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11/4/2020 All About Carb Cycling | Precision Nutrition

All About Carb Cycling

A strict nutritional regimen of low calories or low carbohydrates

What is carb cycling?

Carb cycling is considered an aggressive and high level nutrition

Carb cycling is designed for short-term use. It is not a long-term

Why would carb cycling be

Short term vs long term restriction

Although the body handles short-term deprivation relatively well,

Missing a meal here or there, or dropping carbohydrates very

Some evidence even suggests that brief and relatively

For example, a recent study in the American Journal of

However, restricting calories and/or carbohydrates for longer

Because endocrine systems are interconnected (for instance,

For example, as a result of long-term restriction, dieters may

Metabolic response to short-term starvation

Planned manipulation and variation

Higher carbohydrate intake days can increase thyroid output and

Manipulating carbohydrate intake can also help one take

Conversely, if people plan to elevate insulin levels at the

The relationship between insulin and glucose. Image

What you should know

relatively constant while carbohydrate intake is manipulated.

Carb cycling also typically involves calorie cycling. Since

Days where carbohydrates (and usually calories) are increased

Dr. Berardi gives a nice definition of re-feed as

Re-feeds usually occur when dieting and are scheduled in order

An example of a re-feed is following a strict diet of 1500kcal 5

Since carbohydrate intake will be increased on the re-feed days,

The same principles of good nutrition apply equally to “everyday”

Here are some common carb cycling approaches.

Infrequent, big re-feeds

Frequent, moderate re-feeds

Strategic carb cycling

This consists of structuring different menus with moderate

Carb cycling for muscle gain

This is similar to the “strategic carb cycling” approach. Menus

Day 1 Day 2 Day 3

Small portion of Small portion of Small portion of

No workout drink No workout drink after workout

Day 4 Day 5 Day 6

Small portion of Small portion of Small portion of

Fill the rest of Fill the rest of today

healthy fats healthy fats veggies, and

Important tips for each carb cycling

physical activity is high.

For extra credit

Carb cycling can maximize glycogen stores and improve

With a lower carbohydrate intake, fiber intake will also be lower.

Metabolic “up-regulation” doesn’t always scale directly with

Summary and recommendations

Pick a carb cycling strategy depending on how you feel with

Passionate about nutrition and

What’s it all about?

The Precision Nutrition Level 1 Certification is the world’s most

knowledge, systems, and tools to really understand how food

Developed over 15 years, and proven with over 100,000 clients,SHARE

Whether you’re already mid-career, or just starting out, the Level

[Of course, if you’re already a student or graduate of the Level 1

Interested? Add your name to

We’ll be opening up spots in our next Precision Nutrition

Pay less than everyone else. We like to reward people