On today’s episode of Live Lean TV, I’m answering the question, what is carb backloading and how does it work?
It’s a carbohydrate timing approach called carb backloading.
But before I share how carb backloading works, scroll to the comment section below, and tell me what snacks do you constantly eat at night?
Many of you have asked me about carb backloading.
Carb backloading is a nutrition protocol popularized by a guy named John Kiefer.
It simply means you consume the same amount of carbohydrates you typically eat in a day, but you eat them later in the day.
Here’s a simple overview of how carb backloading works.
This will optimize your insulin sensitivity for the day.
In other words, the more insulin sensitive your body is, the better it is at processing carbohydrates in the muscle and liver cells, rather than storing them in your fat cells, as body fat.
Then later in the day, you would schedule your workout.
Within the 4 hour window after your workout in the evening, you’d consume your carbohydrates before you go to bed.
The two times of day when you are most insulin sensitive, is in the morning and after your workout.
However, when you consume your carbohydrates in the morning, like most people do, you lower your insulin sensitivity throughout the day and night.
This means you become more insulin resistant at night.
This isn’t a good thing if you are a night time snacker.
If you are night time snacker, you should avoid carbohydrates, or keep them to a minimum, throughout the day.
When you do this, at night time you increase your insulin sensitivity as high as possible.
This means when you consume your carbohydrate rich post workout shake, meal, or night time snacks, your body will be very receptive to all the nutrients.
In other words, your body will store the nutrients in the muscle and liver cells, rather than in your fat cells, thus adding more body fat.
Here’s your carb backloading meal plan in the morning.
In the morning, eat your meat and nuts breakfast comprised of high protein, fats, and vegetables.
This type of breakfast will feed your muscles, maintain your focus, and balance your energy levels throughout the day.
Say goodbye to your energy crashes.
So let’s wrap this up Live Lean Nation.
By now you know, my nutrition philosophies that I teach here on Live Lean TV all revolve around turning your body into a fat burning machine.
In other words, creating an ongoing hormonal environment in your body, to continue burning stored body fat for fuel, not carbohydrates.
By focusing on fats and proteins, especially earlier in the day, you’ll be burning a higher percentage of your body fat for energy, then if you body first has to burn through carbohydrates.
But with all this said, carb backloading is just another nutrition tool.
If you’re just beginning your journey to Live Lean, don’t let this overwhelm you.
Just focus on committing to eating more one ingredient foods.
If you’re more advanced, and you find you’re a snacker at night, try carb backloading and see how it works for you.
But at the end of the day, this is all just advice.
It’s up to you to figure out what works best in your lifestyle, and then commit to it.
If you need help putting together low carb meals, high in protein and healthy fat, go join all our other inner circle members at Team Live Lean.
We currently provide our members with over 200 step-by-step cooking lesson recipe videos.
You’ll also get weekly meal plans, a 30 day workout programs every month, and so much more.
We’d love to have you join our inner circle family, and get you your best body yet.
There is so much value here, so go join our inner circle team at TeamLiveLean.com.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.