Recently I spoke about carb back loading, a dieting protocol which dictates that having carbs with your last meal (meals) especially post-resistance training is desirable for optimal body recomposition. Does it work? The conclusion was yes, for a lot of people it can be a GREAT way to get into the shape of your life. However, applying it correctly can be easier said than done. With many protocols people tend to get confused with the right way to use it, so I am going to do a play by play on carb back loading.
Day time eating right from the moment you wake up follows pretty much the same suit. Each serving needs to contain a good source of protein, think meat, fish, eggs or even whey protein when necessary. With breakfast, a good nose of fat along with the protein is often desirable by eating nuts. If they are not an option, cook the meat in real organic butter or have a few whole eggs instead 2-3 times a week. Up until your workout having loads of fibrous vegetables is essential with your protein source. In relation to fat you don’t want to take a LOT in every meal simply because you will quickly run your calorie count for the day up. To keep things simple, cook your meats in a teaspoon of coconut oil (coconut oil has a high smoke point making it ideal for cooking with).
Post-workout is where it all changes. The post-workout shake will generally contain carbohydrates as will the evening meal. However, during this part of the day your fat intake needs to drop off because the theory is that whilst insulin levels are high you are more likely to story fat (insulin is a storage hormone) if it is available for the body to store.
Due to the fact the diet is relatively low in carbohydrates you must eat plenty of greens (as mentioned above) to ensure you get enough fibre and hydration is as important as ever! Other factors to consider are that you don’t want to indefinitely stay on a low carb diet and that there are times when you want to go with higher carbs and during this day keep fat to below 20g!
Having a high carb day periodically will help keep your thyroid function up and prevent leptin levels falling through the floor. Leptin is the ‘’starvation’’ hormone, when leptin levels drop drastically it can become very hard to shift fat. Carbohydrates are very effective in raising leptin levels (not fructose) hence the requirement for a higher carb day, occasionally.
This will differ from person to person but once a week if you are reasonably lean is a good place to start.