FOXY’s GUIDE TO CARB CYCLING

Carb cycling is term used to simply describe eating more CARBOHYDRATE (CARBS) on certain days (to promote lean muscle gain) and less on others (to help minimise fat gain).

Protein and fats stay the stay on each day; the only food that changes is CARBS.

HIGH CARB DAYS

• Stimulate an insulin response to shuttle nutrients in your muscle, helping them to grow

• Replace energy stores that fuel your muscles

• Gives you a break and a feel good factor (KEEPS YOU SANE!)

LOW CARB DAYS

• Help fat loss by tricking your body into burning fat for fuel

• Help keep your body more receptive to insulin, improving your body’s muscle-building response

GUIDELINES FOR CARB CYCLING 

1. On the days you have a workout, eat starchy carbs along with protein, vegetables, fruits and healthy fats.

2. On the days you’re either off from the gym don’t eat any starchy carbs, but continue to eat protein, vegetables, small amounts of fruit and healthy fats.

TYPES OF FOOD TO EAT

Food to eat - Nutrient dense foods

• Wholegrain bread, pasta, riceAll vegetables

• All fruit

• Potatoes – white and sweet

• Porridge

• Beans

• Cous cous

Food not to eat - Low quality energy sapping food

• Cakes, pastries, doughnuts, muffins etc.

• Biscuits

• Ready meals

• Breakfast/cereal bars

• Sugar in drinks

• Soft drinks

• Any form of takeaway – pizza, curries, burger king, subway (yes Subway isn’t healthy)

SO WHAT WOULD A CARB CYCLING WEEK WITH TRAINING LOOK LIKE?

SAMPLE HIGH CARB DAY

BREAKFAST

• 3-4 whole eggs (however you like them)

• 2 slice of wholegrain toast

• 1-2 Pieces of fruit

SNACK:

• 1-2 scoops protein powder in water or milk

• 1-2 Pieces of fruit

• Handfuls of raw nuts (your choice but try to vary them regular)

LUNCH

• Tortilla wrap with unprocessed meat (your choice) with a big side salad

SNACK

• 2 scoops protein powder in water or milk

• 1-2 pieces of fruit

• Handful of raw nuts (your choice but try to vary them regularly)

EVENING MEAL

• Tuna past bake (about 2 handfuls of pasta) with plenty of vegetables

SAMPLE LOW CARB 

BREAKFAST

• 3-4 whole eggs (however you like them)

• 1-2 Pieces of fruit and yogurt

SNACK

• 2 scoops protein powder in water

• Couple handfuls of baby carrots

• Handfuls of raw nuts (your choice but try to vary them regularly)

LUNCH

• Salad with lots of unprocessed meat and vegetables

SNACK

• 2 scoops protein powder in water

• Couple handfuls of baby carrots

• Handfuls of raw nuts (your choice but try to vary them regularly)

DINNER AT HOME

• 2 pieces of Salmon with loads of vegetables

• 1-2 pieces of fruit and yogurt

TIPS

• There Is no need to count calories just eat when you’re hungry and stick to the LOW/HIGH CARBS you’re on

• Stick to FOODS TO EAT column as much as you can

• You may get hungry on LOW CARB days; this is normal and try to ride the wave of hunger.

• If you are feeling hungry on the LOW carb days increase your protein and fat for that day

• If you want to eat junk food try to keep it to HIGH CARB days. Also only have a junk food meal not a whole day

• Keep a food dairy track the amount of food eaten and how you feel (DO NOT COUNT CALORIES!)

• Add some greens powder to your shakes to ensure you’re getting enough nutrients

• Take Omega 3 oils everyday – Aim of at least 2g per day