Welcome to Our Masterclass Series
This blog is part of our Masterclass series, where we dive deeper into the science and strategies behind fitness, health, and performance. Designed for those looking to expand their knowledge, these articles explore advanced concepts that underpin our approach at Pinnacle Strength Lab.
If you’re new to this topic or prefer a more accessible introduction, check out our blog post: Carb Cycling: How to Make Carbs Work for You in the Related Blogs section.
Carb cycling is a nuanced and highly effective nutritional strategy that has gained traction among strength coaches and advanced trainees. Done correctly, it can optimise energy levels, enhance recovery, promote sustainable fat loss, and even improve athletic performance. This approach isn’t about quick fixes or generic plans—it’s about using evidence-based methods to strategically manipulate carbohydrate intake for maximum results.
What is Carb Cycling?
At its core, carb cycling involves adjusting carbohydrate intake based on daily activity levels, metabolic demands, and individual goals. High-carb days are used to fuel intense training sessions and replenish glycogen stores, while low-carb days encourage fat oxidation and improve insulin sensitivity.
Key to this method is tailoring it to each client’s physiology.
“Carb cycling isn’t just about managing carbs; it’s about understanding the unique demands of your client’s body and training”
For coaches, the challenge lies in customising carb cycling to the individual’s goals and biological feedback.
The Role of Insulin Sensitivity in Carb Cycling
One critical factor that dictates the success of carb cycling is insulin sensitivity. Clients with good insulin sensitivity can efficiently store carbs as glycogen for energy, while those with insulin resistance may struggle to process carbs effectively, leading to fat storage and energy crashes.
At Pinnacle Strength Lab, we assess insulin sensitivity using tools like biosignature modulation, which helps identify hormonal imbalances and pinpoint how the body processes nutrients. This data forms the foundation of a personalised carb cycling plan.
The Science Behind High-Carb vs. Low-Carb Days
High-Carb Days
These days are strategically placed around high-intensity or high-volume training sessions to maximise glycogen replenishment and support muscle repair. Carbs are essential for fuelling anaerobic activity, as glycogen is the primary energy source for high-intensity efforts.
Primary Goals: Replenish glycogen stores, improve recovery, and enhance performance.
Hormonal Impact: High-carb days also upregulate leptin, a hormone that supports metabolism and hunger regulation.
Macro Split Example: 50-60% carbs, 20-30% protein, 15-20% fat.
Low-Carb Days
On lighter training or rest days, lowering carbohydrate intake encourages the body to utilise fat as its primary energy source. This not only supports fat loss but also improves metabolic flexibility—the ability to switch between carb and fat metabolism.
Primary Goals: Enhance fat oxidation, improve insulin sensitivity, and promote hormonal balance.
Hormonal Impact: Reduces insulin spikes, which can help reset insulin sensitivity over time.
Macro Split Example: 15-25% carbs, 35-40% protein, 35-40% fat.
Practical Applications for Strength Coaches & PERSONAL TRAINERS
For strength coaches, tailoring carb cycling requires understanding the client’s training phases and overall goals. Here’s how to implement it effectively:
Start with Baseline Data: Use tools like body composition analysis, metabolic rate testing, and biosignature modulation to establish baseline metrics.
Define Training Phases: Align high-carb days with hypertrophy or power-focused sessions and low-carb days with deload weeks or rest periods.
Monitor and Adapt: Adjust the plan based on progress markers like strength gains, body composition changes, and client feedback.
The Benefits of Carb Cycling
For coaches, understanding the physiological benefits of carb cycling can help you implement it effectively with your clients:
Improved Performance: High-carb days optimise glycogen availability for intense training.
Fat Loss: Low-carb days promote fat oxidation and caloric efficiency.
Hormonal Balance: Regulates insulin and leptin, crucial for sustained progress.
Customisation: Allows precise control over macros to suit individual needs.
Sustainability: Reduces burnout by providing flexibility and variety.
Common Pitfalls and How to Avoid Them
Carb cycling can be a powerful tool, but it’s not without its challenges. Here are common mistakes and how to address them:
Overcomplicating the Plan: Keep it simple—clients don’t need to know every detail about macro percentages, but they need clear guidelines.
Neglecting Protein and Fat: Ensure clients hit their protein and fat targets to support recovery and hormonal health.
Ignoring Biofeedback: Use tools like weekly check-ins and biofeedback trackers to adjust the plan based on the client’s progress.
The Future of Carb Cycling
As strength coaches and personal trainers, staying informed about advancements in nutrition science is crucial. Emerging research on individualised nutrition and hormonal responses will continue to shape how we approach strategies like carb cycling. At Pinnacle Strength Lab, we remain committed to blending science with practicality to deliver the best results for our clients.
About the Author
James Stoddart-Burrows MSc MA CSCS PICP
James holds an MSc and Masters in Sports Science; he is a Certified Strength and Conditioning Specialist (CSCS) and a Poliquin International Certification Program (PICP) coach. James brings over two decades of experience in personal training and strength coaching. Having trained NFL players, elite athletes, and high-profile professionals at some of the world’s top-tier facilities, James combines exceptional expertise with a passion for helping clients achieve transformative results. Now, he brings the same premium service to his home town with Pinnacle Strength Lab, a private gym and personal training facility based in Medstead, near Alton, Hampshire. James specialises in sustainable fat loss, strength building, injury rehabilitation and strength and conditioning for athletic performance, offering bespoke coaching tailored to every client’s goals.
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