New Shiny Trend or Legit Nutritional Protocol?
At M2 Performance Nutrition, we talk passionately about the benefits of carbohydrates for active individuals. We are big fans of working through the fear that many feel around eating more carbs. Our goal is to empower our clients to create a better relationship with food, where fear is not a factor, but instead, excitement is exuded around the privilege we each have to use food as fuel to drive us toward our goals.
Nutrition is a volatile industry. There will always be something new and shiny that will trend on twitter and have every client asking their nutrition coach “Hey should I try (fill in the blank)?”. I’m not by any means saying all new trends are always a scam, but I do think we all need to do a better job of not letting a before and after picture, or someone else’s success story, decide if a diet is right for us.
So with all the "noise" out there...Is there a place for other nutrition methodologies for those who are looking to lose that last 10lbs, increase energy levels, sleep better..etc? The answer is yes.
What is Carb Cycling?
Carb cycling is a nutrition protocol where total carbohydrate intake undulates from day to day between high and low. The number of consecutive days eating high carb vs. eating low carb varies depending on the goal being worked toward, and even just based off of who you talk to.
Although there are many different ways to “peel the banana” when it comes to carb cycling, the most basic and well known approach is THREE low carb days followed by ONE high carb day.
If working towards fat loss, low days are at a 25% deficit in total calories from maintenance calories and high carb days should be at a 10% deficit from maintenance. Macro breakdown will always start by setting protein at 1g per pound of body weight. On high carb days, 50% of total calories should come from carbs, and low carb days 20% of total calories will come from carbs. The rest of your calories will be filled in with fats.
What Gives Carb Cycling an "Edge" Compared to other Nutritional Protocols?
By implementing carb cycling, you get the best of both worlds. All of the benefits of a high carbohydrate diet and all the benefits of a high fat diet wrapped into one pretty little package.
🚨 PSA: To execute this plan properly and get the best results, you do need to know how to track macros and be committed to adhering to the plan. Carb cycling is not the ideal way to start learning how to track macros for the first time. I repeat, if you are new to tracking stick with the basics and learn how to walk before you decide to climb this mountain. 🚨
The beautiful thing about carb cycling is that if you can learn to embrace the flexibility of foods this protocol provides, it may even improve compliance for some because no macro is “off limits”. If you are someone who has been eating high carb/low fat for a long time, you might actually find you prefer the low carb days because of the variety it brings to your palate.
On low carb days you get to enjoy full fat meats, avocados, butter, ghee, nuts, oils etc, which on a traditional high carb/low fat macro split are rarely an easy choice to fit into your macros.
The low carb/high fat days promote insulin sensitivity and blood sugar regulation, which provides greater levels of satiety when eating in a deficit for weight loss, decreases markers for inflammation, and some even experience boosts in energy levels and cognitive function.
If you’re reading this thinking to yourself “wait, I’m going to miss out on eating #allthecarbs.” Don't fret, every few days you get to look forward to enjoying all of your favorite carbs to refill those glycogen stores. Your favorite starchy veggies, fruits, grains, and maybe even a bowl of your favorite cereal are on the menu, along with lean protein sources to keep fats low.
These strategically placed high carb days provide your body with the signal to regulate hormones like leptin, ghrelin, and thyroid hormones to keep your metabolism kicking, and hunger/cravings at bay. It also replenishes glycogen stores which will boost performance in the gym to ensure you're not walking around like a “depleted Debbie” when you’re trying to make gainz.
Is Carb Cycling a Good Choice for You?
Okay, so we have spent a ton of time focusing on the supposed benefits of carb cycling, which I will admit, there are quite a few. Just like anything in life, it’s important to make sure the benefits are conducive to your lifestyle and goals, and that the downfalls don't outweigh them.
First and foremost, if you are an athlete and you have performance goals, this is not for you. Period.
Also...maybe you don’t call yourself an "athlete," but you are training a glycolytic sport like CrossFit, Orange Theory, or any type of HITT training where you are living in or near the redline...probably not the best strategy for you either. Some athletes will disagree and say they have done it, seen great results, and feel amazing...I’m here to suggest they might be the exception and not the rule.
Secondly, are you a social butterfly? Some may find compliance difficult when carb cycling if they have a busy social life. It is possible to comply, but be warned, there is much less flexibility in this protocol than traditional macro counting, specifically on the low carb days. If you are someone who wants to go out with friends to eat, drink, and be merry a few times a week...carb cycling may not be for you, and that is okay.
So You Want to Give Carb Cycling a Try?
For those who aren’t the above and want to give carb cycling a try, there are a few things to be aware of, so here's another PSA!
Like any change in nutrition protocol, there will be an adjustment period. In this case, it’s likely to be a bit uncomfortable. It is not uncommon for the first week, or sometimes a little longer, to experience cravings, low energy, short fuse/impatience, disrupted sleep, constipation or bloating (especially after high carb days), and fatigue/weakness during exercise.
Sounds like a lot, and I will be honest...it is. Speaking from personal experience, the first few days are rough; however, if you can "make it over the hump," it may open up some really great results on the other side.
At the End of the Day
If reading this article sparked some curiosity, then why not give it a try and see if it is a good fit for you? You may love it and stick with it, or you may hate it and quickly realize it’s not your cup of tea.
There is no right or wrong here, there is simply an opportunity to try something new and continue on YOUR unique journey to learn more about what works for YOU.