Carb cycling for run performance

Find this podcast on:

(Or search 'Trees Dlake' in your favourite player)

Carb cycling is a fancy term for alternating between high and low carb days. It’s like playing a game of “Guess Who?” with your diet, but instead of asking questions, you’re alternating between foods that are high in carbs and ones that are low. The goal? To improve athletic performance, promote weight loss, and maintain overall health.

Learn more about this in our full podcast episode deep dive here.

So, you want to know about carb cycling?

On high carb days, you want to stock up on complex carbs like whole grains, fruits, and vegetables. These foods are like your personal energy bars, providing a steady flow of energy throughout the day. Think of it as a marathon, not a sprint. You don’t want to crash and burn halfway through the day.

Low carb days are where things get interesting. It’s all about lean proteins, healthy fats, and vegetables. If high carb days are like running a marathon, low carb days are like sprinting a 100-meter dash. You want to burn fat and lose weight, and by reducing carb intake, your body is forced to use stored fat as an energy source. It’s like hitting the jackpot on a slot machine, but instead of coins, you’re winning the battle against body fat.

Stop stressing about nutrition and have a balanced diet

Now, how much carbs should you consume on carb cycling? It really depends on your goals. If you’re just trying to maintain your weight and overall health, aim for around 300 grams of carbs per day. But if you’re looking to lose weight, you’ll want to aim for a low-carb diet of around 1200 calories per day. That means reducing carb intake to around 50 grams per day while increasing healthy fat and protein intake. It’s like playing a game of Tetris with your diet – you have to make sure everything fits just right.

But don’t forget about timing. You don’t want to go full low-carb when you’re training for a marathon, or you might end up feeling like you’re running on empty. During the off-season, a low carb diet can be beneficial for weight loss and body fat reduction. But when training sessions ramp up during the season, complex carbs like beans and vegetables, as well as processed carbs like gels and Clif bars, can provide the necessary energy for optimal performance.

Carb cycling can be a useful tool for your diet. Just like how you alternate between your favorite TV shows, alternating between high and low carb days can help you reach your health and fitness goals. Just make sure you tailor your carb intake to your individual needs and training schedule. And hey, if you’re ever feeling down about your diet, just remember: you’re not a carb, you’re a carb-star!

Learn more about this in our full podcast episode deep dive here.