John Keifer has written some articles about this. It's basically timing resistance exercise and carbs to synchronize with natural insulin sensitivity fluctuations throughout the day.
If I understand correctly, here's how it works: You are less insulin sensitive as the day goes on -this goes for both muscle and fat cells. Because of this, Keifer recommends eating protein fat very little to no carb all day. Resistance excercise workout should be from 3 - 5 pm which will make your muscles more insulin sensitive by activating GLUT 4 while at the same time fat cells are experience the natural insulin resistance that happens as the day goes on. Finally, he says one should end the say with high carbs which because of the timing and exercise will be shuttled to muscles instead of fat. At the same time the carbs are supposed to activate fat burning enzymes and leptin sensitivity.
I am most attracted to protein /fat foods, but I'm interested in incorporating some starchy stuff. Does this protocol make sense? Has anyone done this?
asked bynone (16131)
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on July 22, 2011
at 04:04 PM
Carb Back-loading has been highly effective for me. I follow a low carb morning, have a meal around 1pm with little carbohydrates. Then I weight train around 3, drinking a large gatorade during training to really bumps my insulin and gives my muscles energy to work. Post workout, I finish my gatorade and have a scoop of whey. Into the night I eat modestly,including plenty of carbs, and indulging after dinner if I see the opportunity. I believe this method is very effective and with the intra-workout gatorade I've been very strong and powerful. Definitely worth trying. You basically get all of your glycogen at night without the price of all the insulin in the morning :)
on June 14, 2011
at 09:36 PM
Huh. I've never heard of this concept, but I've kind of been doing it naturally for many months. It's just what feels best! I don't have weight to lose, would like to gain overall weight.
I eat mostly fat and protein in first part of the day - eggs, butter, blueberries (with lots of cream), salad with meat/fish and EVOO dressing, almond butter, meat/fish and veg with fat leftover from the night before. Then I usually have one meal with plenty of starch (and fat, and meat/fish) sometime between 3pm and 8pm.
I don't have any kind of workout 'schedule' and am often very active during the day, but most often if I do yoga or weights it will be in later afternoon to evening.
on June 14, 2011
at 09:42 PM
It doesn't sounds half bad. I never plan this, but it's what I do. I hate working out in the morning, my performance sucks and I just feel bad. I always do better after work around 5:30. Then I have my PWO carbs right way and then get home for a big dinner. It seems to workout pretty good for me, been putting on muscle and no fat for a while now.
on November 07, 2012
at 09:50 PM
I wonder if this is the mechanism that causes people who lose sleep to be equivalent to diabetics in terms of insulin resistance. Something in sleep resets receptor sensitivity? Might just be the overnight intermittent fasting, but then again, the research mentions sleep, so not sure if IF wold have an effect.
That said, yes, his stuff sounds very interesting, and he's been on several podcasts where he explains the Carb Backloading concept, and he's got his own podcast called Biojacked. There's a really good deep discussion on how it works on the Upgraded Self podcast.
on November 05, 2012
at 10:59 PM
I just read the e-book and found the science fascinating. Only thing I worry about is the carb-up in the evening. Keifer says the carbs HAVE TO BE super high GI or it won't work. The issue I have with this is most high GI carb/starch sources are also very pro-inflammatory. I wonder if sweet potatoes (anti-inflammatory) would get the job done? Thoughts?