Carbohydrates (CHO) are compounds composed of the elements carbon, hydrogen, and oxygen. This is where the abbreviation, CHO, comes from, carbon, hydrogen, oxygen. They are one of the three macronutrients that supply our bodies with energy and provide 4 kcals per gram.
Who is CHO cycling for?
Carbohydrate cycling is a methodology I implement with almost all clients that are prepared to show careful consideration to their food intake.
Getting a system that works well for you requires time and testing. If you are prepared to commit and objectively appraise your progress, then this could be perfect for you.
How to do it effectively
Whether you are in a deficit or surplus, the execution is roughly the same. For high-exertion days, you increase carbohydrate intake (relative to the amount of lean muscle mass you have), and decrease it back to baseline for the low-intensity days.
Greater surplus? More high CHO days
Greater deficit? Less high CHO days
Specifics
Generally, you’ll measure the cycle by using the amount of grams of CHO with your body mass.
I generally don’t go above 7g/kg of body weight in carbs, but this is individual specific.
The thing I focus on is a 1-2g/kg increase from low to high day depending on the athlete (provided protein and fat are similar).
When you are ready to make a change contact me here.