Why Go On a Carb Cycling Diet? Athletes adhere to a carb cycling diet for one main reason: to maximize fat loss without sacrificing their lean muscle mass. The classic carb cycling formula is to alternate between high and low-carb days throughout the week. In a 3/2 split, for example, you eat close to no carbohydrates for three days, followed by two days of moderate carb intake. During the three days of low carbs, you’re forcing your body to tap into your stored fat as fuel. After those three days, your body will enter a ketogenic state, which means your body will use fat as its source of energy. During this keto state, you may find that your energy levels are down and you may feel a bit sluggish. This is because your body is adapting to its new way of fueling up. How does a pre-workout supplement help? To help beat that lethargic feeling on your low-carb days, especially when working out, try BPI sports’ newest sports supplement, BEST PRE WORKOUT™. This pre-workout formula will help power you through those first few weeks of carb cycling thanks to BHB salts and MCTs.
You’ll increase your energy so you can train more intensely at the gym, save muscle mass and enjoy much more focus during those foggier, low-carb days. If you’re doing fasted cardio first thing in the morning, use BEST PRE WORKOUT™ to give you an extra energy boost. It will also help preserve your lean muscle during the workout. When you wake up, your body is in a catabolic state, but the BHB salts and MCTs in BEST PRE WORKOUT™ provide an energy source for your body so it doesn’t start to break down the proteins in your muscle. What to expect in the first three days: Eating low carbs (this number changes depending on the person, but BPI sports co-founder James Grage keeps carbohydrates to around 50g per day) is harder than you think since there are hidden carbs in most foods. You want most of yours to come from fibrous carbs, meaning they’re not digested. Try to avoid the starchy, sugary kind like breads or potatoes. Examples of the fibrous kind include artichokes, nuts, broccoli and raspberries.
Basically, they don’t elevate blood sugar levels. As you decrease the carb levels, your body’s glycogen levels will drop, too. And if your stores of glycogen drop, you begin to drop water as well. That’s because glycogen holds 3-4 times its weight in water. So don’t get scared that you’re losing muscle when you drop 3 or 4 lbs over the course of three days; Also, don’t forget that when you lose water, you lose electrolytes, too. This can result in a fatigued feeling, also known as the “low carb flu,” so it’s important to get enough electrolytes on your low-carb days. A supplement like BEST BCAA™ from BPI Sports can help you replenish your electrolyte levels and fight off these symptoms. Sample three-day carb cycling diet: For men on high carb days: 2–3 grams of carbs (x your body weight) 1–1.25 grams of protein (x your body weight) As little fat as possible For men on low carb days: 0.5–1.5 grams of carbs (x your body weight)
1.25–1.5 grams of protein (x your body weight) 0.15–0.35 grams of fat (x your body weight) For women on high carb days: About 1 gram of carbs (x your body weight) 0.75 grams of protein (x your body weight) For women on low carb days: 0.2–0.5 grams of carbs (x your body weight) About 1 gram of protein (x your body weight) 0.1–0.2 grams of fat (x your body weight) Carb cycling meal plan example: Breakfast: 2 eggs + 1/2 cup of broccoli Morning Snack: BEST PROTEIN™ shake Lunch: 3 oz. of chicken breast + 1 cup of diced bell peppers Afternoon Snack: 1/3 cup oatmeal + 10 raw almonds Dinner: 3 oz. steak + 2 cups of steamed cauliflower Breakfast: 1/2 cup of oatmeal + walnuts and berries Morning Snack: 1 apple with 2 tbsp. almond butter Lunch: 1/2 turkey sandwich on whole-wheat bread Afternoon Snack: 1 cup three-bean salad + cup of quinoa Dinner: 3 oz. grilled chicken + 1 cup of whole wheat pasta
Best Pre WorkoutBHB saltsbodybuildingburn fatcarb cyclingketogenic dietlose weightlow carbMCTs PLEASE NOTE: All SITE VISITORS are advised to consult their physician before beginning any exercise and nutrition program. BPI and the contributors do not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content of this SITE.* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. † When combined with a proper exercise and nutrition regimen. Statements based on early-stage independent 3rd party in vivo and / or in vitro model scientific research data findings for individual ingredients. By placing your order, you agree to BPI Sports privacy policy and terms and conditions. Want to become a BPI Sports affiliate? Fill out the form to get started! -- Please Choose an Option -- Oligopeptide Enzymatic Technology (bonded chain of leucine, isoleucine, and valine) acts as a better transport vehicle for faster absorption and recovery.
BEST BCAA™ supports the decrease of protein catabolism, or breakdown of protein. Boosts endurance levels for improved overall athletic performance. Promotes insulin sensitivity and glucose production. BEST BCAA AND SHREDDED STACK BEST BCAA SHREDDED KIT Before our proteins ever leave the factory, bottles are selected at random, and tested in the lab for accurate amounts of ingredients. The final step is verification from an independent 3rd party laboratory, just to be absolutely certain that each bottle meets the BPI standard.Branched-chain amino acids are a type of essential amino acid involved in the body's production of protein. Available in a number of foods (including meat, dairy products, and legumes), branched-chain amino acids include valine, leucine, and isoleucine. Said to offer a variety of health benefits and improve athletic performance, branched-chain amino acids are also sold in supplement form.In addition to enhancing athletic performance, in alternative medicine, branched-chain amino acids are said to help treat or prevent the following health conditions:
Branched-chain amino acids are also used to prevent fatigue, improve brain function and concentration, promote weight loss, and stimulate appetite in people undergoing treatment for cancer.A number of scientific studies indicate that use of supplements containing branched-chain amino acids may offer certain health benefits. Here's a look at some key findings from the available research:Branched-chain amino acids may be of some benefit to people with liver disease, according to a 2011 study published in the Journal of Cellular Biochemistry. In tests on rats, researchers found that branched-amino acids may help protect against abnormalities in blood sugar metabolism commonly associated with cirrhosis (a disease marked by scarring of the liver). Several studies suggest that use of branched-chain amino acids may impact exercise performance. In a 2006 report published in the Journal of Nutrition, for instance, researchers analyzed the available research on the use of branched-chain amino acids and found that the supplements may help improve physical performance and prevent fatigue during long periods of exercise.
There's also some evidence that branched-chain amino acids may help promote muscle recovery and decrease soreness after exercise. For example, a 2007 study published in the Journal of Sports Medicine and Physical Fitness found that consumption of a drink containing branched-chain amino acids helped to lessen the degree of muscle damage in long-distance runners. In an experiment involving eight male runners, the study's authors found that the branched-chain-amino-acid-enriched drink was more effective than a placebo drink in reducing the release of lactate dehydrogenase (a marker of tissue damage) during a 25-kilometer run.Supplements containing branched-chain amino acids are associated with several side effects, such as fatigue and loss of motor coordination.Keep in mind that supplements haven't been tested for safety and dietary supplements are largely unregulated. In some cases, the product may deliver doses that differ from the specified amount for each herb. In other cases, the product may be contaminated with other substances such as metals.
Also, the safety of supplements in pregnant women, nursing mothers, children, and those with medical conditions or who are taking medications has not been established. You can get further tips on using supplements here.Widely available for purchase online, branched-chain amino acids are sold in many natural-foods stores and in stores specializing in dietary supplements.Due to the limited research, it's too soon to recommend branched-chain amino acids as a treatment for any condition. It's important to note that self-treating a condition with branched-chain amino acids, and avoiding or delaying standard care, may have serious consequences. If you're considering the use of branched-chain amino acids, make sure to consult your primary care provider before starting your supplement regimen.Bianchi G, Marzocchi R, Agostini F, Marchesini G. "Update on nutritional supplementation with branched-chain amino acids." Curr Opin Clin Nutr Metab Care. 1):83-7.Blomstrand E. "A role for branched-chain amino acids in reducing central fatigue."
Blomstrand E, Eliasson J, Karlsson HK, Köhnke R. "Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise." Higuchi N, Kato M, Miyazaki M, Tanaka M, Kohjima M, Ito T, Nakamuta M, Enjoji M, Kotoh K, Takayanagi R. "Potential role of branched-chain amino acids in glucose metabolism through the accelerated induction of the glucose-sensing apparatus in the liver." 2011 Jan;112(1):30-8.Koba T, Hamada K, Sakurai M, Matsumoto K, Hayase H, Imaizumi K, Tsujimoto H, Mitsuzono R. "Branched-chain amino acids supplementation attenuates the accumulation of blood lactate dehydrogenase during distance running." J Sports Med Phys Fitness. 2007 Sep;47(3):316-22.Negro M, Giardina S, Marzani B, Marzatico F. "Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system." 2008 Sep;48(3):347-51.Disclaimer: The information contained on this site is intended for educational purposes only and is not a substitute for advice, diagnosis or treatment by a licensed physician.