Carb Back Loading (CBL) is one of the more popular nutritional systems, which can bring excellent results, provided, of course, it is implemented correctly.
It works well for insulin resistance or when dealing with excess stored body fat.
The system created by John Kiefer can be successfully used to support physical effort, work on the physique, and maximise sports results. Of course, not every dietary model is suitable for physically active people who train regularly, although Carb Back Loading will be a good option for them. It is worth bearing in mind, however, that it is mainly recommended for people who are able to approach their diet in a systematic and consistent way, composing meals precisely. Especially if the aforementioned
insulin resistance or other metabolic problems.
Principles of Carb Back Loading
Let's start by noting that we would approach a beginner or someone returning to training after a long time differently than someone who has already gone through even an exercise adaptation period. It is not without reason that people starting their gym adventure are recommended around 6 weeks of a general development plan. This is not only about the muscles, but also about adaptation in terms of muscle glycogen, that is, the carbohydrate stored in the muscles from which we can draw when needed.
So the calorie content and the proportion of carbohydrates in the CBL model may vary depending on training experience or activity level. Exact copying of other people's dietary systems is not advisable – you also need to take metabolic condition into account. There is no universal diet.
If you have already done your first workouts and decide on Carb Back Loading, you need to know that the first meals should consist mainly of products that are sources of protein and fats (fat-protein meals). It is worth mentioning that such meals will be more filling and keep hunger in check for longer than those based primarily on carbohydrates. In addition, this is connected with the secretion of insulin and cortisol. We do not want to needlessly intensify the insulin release in conditions where cortisol is naturally at its highest level. Especially since even minimally processed carbohydrate products may trigger unwanted hormone activation. Therefore, a protein-fat breakfast will be a proper and effective option.
Training with Carb Back Loading should take place in the afternoon or evening. As for meal composition, the more carbohydrate-rich meals are introduced only in the later part of the day. Many experts recommend carbohydrates after the workout is finished. Before the training session, on the other hand, we allow ourselves to add them, e.g. in the form of vegetables. So the typical “carbohydrate loading” starts later in the day.
The main point is to control glucose levels, and therefore insulin levels. This, in turn, will allow for improved insulin sensitivity, and thus better well-being, concentration, health status, and conditions for working on the physique.
Let us remember that insulin is not only an anabolic hormone, but also a fattening one, serving, among other things, as a glucose transporter. When we are dealing with insulin resistance, the sensitivity of cells and tissues to the hormone's action decreases, and glucose, with no other option, is stored in adipose tissue. Thanks to Carb Back Loading and reducing the burden on metabolic functions, we also increase leptin sensitivity, improve the body's metabolic state, and at the same time enhance lipolysis.
For the evening, meals containing carbohydrates with a medium glycemic index are recommended, although there are also supporters of a high GI. Interestingly, carbohydrates consumed before falling asleep (as part of the last meal) may help you fall asleep, deepen sleep, and thus affect the body's recovery, including that of the muscles.
Can the Carb Back Loading diet be used by everyone?
The CBL system is not aimed exclusively at professional athletes or people who have been training for a long time. People who are just starting their adventure with physical activity and want to improve their health and physique can also benefit from it. Provided, of course, that they are able to approach the principles and meal composition consistently, as well as act systematically.
In very active people using CBL, carbohydrates from meals, even in larger amounts, very effectively replenish muscle glycogen. On the other hand, the average person not only does not have the metabolic capacity to fully use large amounts of carbohydrates, but also often struggles with the beginnings of insulin resistance.
Such a person's body is more sensitive to incoming carbohydrates, and insulin sensitivity is much lower. Then even the much-recommended rice may be a problem and hinder results if meals are not adapted to the circumstances. Therefore, it is important to follow the principles of Carb Back Loading while at the same time adjusting ingredient amounts appropriately to the needs and condition of the body. After another four weeks, the daily carbohydrate intake can be increased and the supply of the remaining macronutrients adjusted.
With this dietary model, if we are beginners, the best – in my opinion the only right – option is the proper combination of training methodology and periodization with the diet. Of course, during the process you should observe your body, and tests from time to time will also be advisable in order to compare the results, interpret them properly, and determine whether everything is going in the right direction.
What supplements may come in handy?
What benefits does Carb Back Loading provide?
- improvement in metabolic condition,
- increase in insulin sensitivity,
- lower triglyceride levels,
- lower LDL and optimisation of the cholesterol fraction ratio,
- improved physique / reduced body fat level,
- increase in leptin sensitivity,
- may have a beneficial effect on the cardiovascular system (especially in ischemic heart disease).
