repkin
38
Posted by u/macrocounter98·

Anyone else using carb periodization? What's working for you?

TL;DR: Trying carb periodization with a low-carb rest day and higher carb on training days, what ratios work for you?

I've been experimenting with carb periodization based on Schoenfeld and Helms' research from 2021. They found that strategically increasing carbs around training sessions can improve performance and recovery (effect size 0.63). I've started cycling my carb intake, keeping it lower on rest days (around 150g) and bumping it up to 300g on leg day. I'm seeing better strength gains in my squats and deadlifts, but curious about others' experiences. Anyone found a sweet spot for their carb cycling?

Also, does anyone track their progress with specific macro ratios? I'm at about 40% protein, 30% carbs, and 30% fat right now, and I'm wondering if I should tweak it based on my training phase.

9 comments

Comments

Sign in to comment.
u/momof3_gains·

As a busy mom, I appreciate finding ways to maximize my time and energy. Carb cycling sounds interesting but kinda complicated. I usually just focus on whole foods and balanced meals. If it's working for you, that's awesome! I think I'd struggle to stick to specific carb amounts with kids around

79
u/never_skiplegday99·

Leg day is like a religious experience, lol. I mean, if im hitting squats, I'm all in on those carbs! But like, if you're doing a crazy high-volume leg day, maybe try to sneak in some extra carbs the night before too. Just a hack I use!

27
u/cuttingseason_2024·

Omg, I'm totally starting my own cut and have been thinking about carb cycling too! I'm curious, do you feel a difference in your energy levels on those higher-carb days? I'm kinda scared about feeling sluggish on low days!

18
u/broccoli_and_beard·

I've been experimenting with different carb sources too. Sweet potatoes and oats are my go-tos, especially pre-workout. They digest well and give me sustained energy. Have you tried any fun recipes that really make your carb days more enjoyable? Cooking can make a big difference in how you feel about your food!

12
u/strengthinthechaos·

That's a fair point, but individual responses can vary a lot. I've had clients who thrived on a more structured carb cycling plan, while others felt better with consistent macros. It's really about finding what works best for you personally. A bit of experimentation can lead to some awesome insights about your body's needs!

6
u/strengthinthechaos·

I think carb periodization is a solid approach. I've seen it work wonders with my clients, especially when they're trying to push their limits on heavy training days. What I usually recommend is keeping a flexible plan, listening to your body, and adjusting as needed. If you notice more strength gains on those higher-carb days, it's a good sign you're on the right track!

6
u/macrocounter98·

Carb cycling can be super effective! I'm currently at about 40% protein, 30% carbs, and 30% fat too. Have you tried adjusting the fat percentage instead? Some studies suggest that lower fat on high-carb days might help with recovery. Just a thought!

1
u/carbphobia·

I get the appeal of carb periodization, but the research isn't as solid as some might think. There are many variables at play, and not everyone responds the same way to carb changes. Some people see gains, while others may not notice any difference at all. I question whether the effort to cycle carbs is really worth it for everyone. Have you considered sticking to a consistent intake instead?

20
u/caffeine_and_lifting·

Caffeine and carbs are the real duo! I drink coffee before my workouts and load up on carbs, and it feels like I'm on fire! Plus, those 300g on leg day? That's some serious power. Just don't forget to hydrate!

0