During Carb Cycling On the IF diet, Is training fasted on Monday after 2 consecutive no carb days (saturday & sunday) going to be detrimental to muscle and will i sacrifice strength ?
asked byChris_75 (0)
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on May 17, 2013
at 03:10 PM
This fact is often overlooked in programs. Yes your performance will suffer, even if you are not doing gylcoptic work, having fullish stores will still probably be beneficial. The type of training you are doing will certainly suffer.
this is a good overview of some research on the topic - http://www.unm.edu/~lkravitz/Article%20folder/glycogen.html
the general gist is that since resistance training is dependent on glycogen, being depleted will have a negative impact on performance (just skimmed it)
I would carb up the night before, with a reasonable amount of carbs, since you train fasted. If you are eating late in the day bear in mind the carbs have to be higher gi, as if you eat low gi carbs around bed time the long insulin release will impede the big growth hormone release you get during the first part of sleep. Faster carbs and the insulin, is cleared faster so it won’t interfere with the GH spike.
on May 17, 2013
at 02:15 AM
Depends what you are doing for your training. If you are hitting a bunch of singles and triples on the o-lifts or maybe some bodyweight stuff you will probably be fine. I definitely wouldn't do anything resembling a metcon in that situation. I would personally only go carbless for 2 days before a training session if the training session was only recovery or extra assistance work. I think the detrimental effects on strength or performance would be a bit much for anything serious, to say nothing of possible muscle wasting effects (which I don;t really think are a huge concern).