Carb Cycling (Carbohydrate cycle); It is a diet program based on a radical change of carbohydrate intake. Carbohydrate intake in the program is regulated daily, weekly, monthly.
One of the main reasons for the preference of the diet is fat loss, muscle and performance improvement.
The most fundamental principle is not to take more than needed carbohydrates than needed.
Typical one -week carbohydrate cycle diet; It is designed as 2 high carbohydrate days, 2 medium carbohydrate days and 3 low carbohydrate days.
Oil intake also increases or decreases due to carbohydrate intake.
Fat intake decreases on high carbohydrate days, while fat intake is increased on low carbohydrate days.
How much carbohydrate should be taken is shaped according to some criteria. One of these factors is the body composition objectives, the exercise program, the type of training, the body fat ratio.
Carb Cycling Program; It is also widely applied by professional athletes for a certain period of time before a competition or event.
The carbohydrate cycle is generally an advanced diet strategy that requires more manipulation and programming than a typical diet. A professional consultant is often needed.
Does the carbohydrate cycle lose weight? Theoretically, the carbohydrate cycle is based on the principle of protection of physical performance while promoting the body to burn fat for energy.
As with any diet, the main mechanism behind weight loss is a calorie deficit in this diet. In other words, it requires less eating less than the body burns for a long time.
If you apply a carbohydrate cycle diet as well as a calorie deficit, it is very likely to lose weight.
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Carb Cycling Muscle Development and Performance Relationship Many people believe that carbohydrate cycle can be beneficial for muscle gain and physical performance.
Regular high carbohydrate periods and targeted carbohydrate intake can help improve performance.
Consuming carbohydrates before and after training can also help recover, nutritional distribution and glycogen supply. This can encourage muscle development.
However, there are also studies that claim that “carbohydrate loading” does not improve athletic performance or muscle development.
What are carbohydrate nutrients? Cakes, desserts, highly processed snacks and bakery products; Simple sugars and refined carbohydrates are carbohydrate sources.
However, these foods are not of course healthy carbohydrate sources. And consumption must be limited without a controlled way.
On the other hand, it is possible to talk about many healthy carbohydrate sources full of delicious and useful fiber, vitamins and minerals.
Full cereals: such as brown rice, oats and kinoa.
Lump vegetables: Potato, sweet potatoes, beets, carrots.
Vegetables and fruits and legumes are also healthy carbohydrate sources.
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