Carbohydrates are nothing more than a fancy name for sugar.  This may sound confusing, but the end result of a baked potato and a spoon of sugar are the same - glucose.  When both are processed in the body, the final result is the same - they both are broken down into glucose. Glucose is the body’s best source of energy.

The only energy source for the brain and nervous system is glucose, unlike the muscular and skeletal systems.  In addition, carbohydrates (glucose) are the body’s most immediate energy source, having a 30-50% faster rate of breakdown compared to fat.  Anaerobic exercise relies exclusively on carbohydrates through glycolysis.  Carbohydrates also have a protein sparing effect, which keeps the body from breaking down protein for energy.

Carbohydrates come in essentially two forms, simple and complex.  Simple carbohydrates are mono and disaccharides or “sugars”.  Fructose (the naturally occurring sugar in fruit), sucrose (table sugar), and lactose (the naturally occurring sugar in dairy products) are some examples of simple forms.  Complex carbohydrates are things like potatoes, pasta, rice, bread, and vegetables such as corn (carbohydrate powders are derived from corn).  These carbohydrates are polysaccharides or “starch”.  They contain long chains of more than 3,000 glucose molecules linked together.

Regardless of the form (except fibers), the body converts carbohydrates to energy, glucose.  The main difference between simple and complex carbohydrates is the time it takes for the body to convert them into glucose.  Complex carbohydrates tend to give a more gradual and sustained energy release.  Where as simple carbohydrates give a sharp energy increase usually accompanied by a sharp decline in energy as well.   For this reason it would be best to have complex sources earlier in the day to provide a prolonged energy supply.  Have simple sources after you workout for quick glycogen replenishment and later in the day, because they will be burned off quickly.  Remember to keep in mind the glycemic index and load of the sources.

One thing to realize is that once the carbohydrates you have eaten have been converted to glucose, what is not used to fuel body functions and replenish muscle glycogen is shuttled into fat stores.  Unused carbohydrates will make you fat.  Your primary goal with carbohydrates is to provide enough energy to fuel body functions and muscle activity each day and no more.  So the variable is carbohydrates, if protein and fat intake remain the same each day.

CARB CYCLING

Carb cycling is a dieting strategy a lot of bodybuilders use in order to prepare for a competition. This tactic can also be used for anyone who is looking for an effective way to shed body fat.  When your intake of carbohydrates is low, your body is forced to use stored body fat for energy. On the contrast, when your body has been given plenty of carbohydrates- it uses them as the source of fuel rather than fat.

The body does require a certain amount of carbohydrates to simply carry on basic processes- such as for the brain and nervous system.  I would not recommend going much lower than 120 grams of carbohydrates per day for this reason.  If your diet is too low in carbohydrates, your workouts are going to suffer.  Anaerobic activity is fueled by carbohydrates.  In addition, you can enter a state of ketosis.

Ketosis is a state of carbohydrate deprivation and should be avoided.  Ketone bodies are the product of the incomplete burning of fats.  When these are present in the blood your body does not have enough carbohydrates available in order to properly metabolize body fat.  So in other words, you need carbohydrates to burn body fat.  The body can use ketone bodies in place of glycogen for energy production, but they are not nearly as efficient in fueling exercise.

When you are in a state of ketosis, you become irritable, sluggish and may become dehydrated. Without carbohydrates available in the body, your body breaks down protein for additional energy (state of catabolic). Your body will actually metabolize muscle tissue for energy at about the same rate as fat if you do not have a high enough protein intake.  You hard earned muscle will be metabolized; this is obviously counterproductive for someone trying to build or maintain lean muscle mass.  Be sure to take the protein requirements I have outlined above for this reason.

The correct way to carb cycle is to make sure you are taking an adequate amount of protein and not limiting your carbohydrates to the point of ketosis.  Ketosis can be monitored for by using ketosis strips.  These strips can be found at several pharmacies and contain a special chemical that will change color in the presence of ketones in the urine.  The container will have a scale on the label, with blocks of color to compare the strip.  You check for ketosis by passing the strip through your urine.  The ketosis strip will turn a certain color after about 15 seconds.

The best way I have found to do this is to follow a plan that consists of three low carb days and one high carb day.  You continue to cycle the days until you reach your desired goal.  The high carb days are important for a few reasons.  One, it throws your metabolism off and tricks your body into thinking it came off the diet.  If you continue to have low carb days, your body will eventually adapt to this and slow it’s metabolism down to compensate for the lower caloric intake.  This is known as homeostasis, your body trying to maintain a balance.  Having a high carb day “fools” your body.  However, after a longer period of time- your body will adapt to the three low carb days and one high carb day as well.

Another reason to have high carb days is to replenish your glycogen stores.  Glycogen is the body’s storage form of carbohydrate found in the liver and muscles.  Since glycogen is combined together with water, the extra volume in the muscle cells causes the muscles to appear larger. Muscles deprived of glycogen are small and flat and muscles full of glycogen are big and full.  I’m sure everyone would prefer the latter.

The last reason to have high carb days comes from a health standpoint.  After following a strict low carb diet for three days straight, you can become mentally and physically drained.  For this reason, your body should have a break from the routine every fourth day.  After the high carb day, you will again feel full of energy, more alert and ready to go into the next three days.

After doing the carb cycling for 4-6 weeks, you should reevaluate what progress has been made.  If you are getting close to your desired body fat, you may want to cut back to two low carb days and one high carb day.  This will also prevent your body from adapting and slowing down its metabolism.  You could even cycle low, moderate, and high carb days to “throw” your body off. When you have reached your desired bodyfat level, you can alternate low carb and high carb days, or even have moderate carb days all week long.  The best measure of progress is how you look in the mirror and how you are feeling.  The scale, tape measurer and body fat percentage can only say so much.

I have outlined a sample low and high carb day that can be used, the high carb day also incorporates higher glycemic index carb sources.  If you get hungry in the middle of the night on the low carb days, I would suggest having a scoop of protein to hold you over until morning.  Carbohydrates are the variable when it comes to fat loss.  After you get to your desired goal, you can follow more general guidelines that will become apart of your lifestyle.