{"id":519,"date":"2015-04-24T01:12:12","date_gmt":"2015-04-24T01:12:12","guid":{"rendered":"http:\/\/ironkladtraining.com\/?p=519"},"modified":"2016-07-28T16:36:10","modified_gmt":"2016-07-28T16:36:10","slug":"general-rules-and-guidelines-for-carb-cycling","status":"publish","type":"post","link":"http:\/\/ironkladtraining.com\/?p=519","title":{"rendered":"General\u00a0Rules\u00a0and\u00a0Guidelines\u00a0for\u00a0Carb\u00a0cycling\u00a02.0"},"content":{"rendered":"

General Rules and Guidelines for a diet: <\/strong><\/p>\n

Weight in the morning daily for feedback (1)<\/p>\n

-Eat Fats and Proteins in the morning, eat Carbohydrates and Proteins at night (2) (20)(21)<\/p>\n

-The lower levels of visceral body fat the better the body assimilates carbs (3)<\/p>\n

-Fibers provide satiety and doesn\u2019t count towards carbs (4)<\/p>\n

-There is a link between protein \u201cdeficiency\u201d and increase caloric intake (5)<\/p>\n

-Whey protein intake adds to satiety (6)<\/p>\n

-Diet Soda and Diet sweeteners can create cravings for sweets (7)<\/p>\n

-There is some benefit to consumption of acids with higher carbohydrate meal. (8)<\/p>\n

-Adequate sleep is required for optimal carbohydrate assimilation (9)(10)<\/p>\n

-glycemic load will dictate satiety throughout the day (11)<\/p>\n

-increased protein intake will help maintain lean body mass on a diet (12)<\/p>\n

-High protein low fat diet in some ways is superior to high carb diets (13)<\/p>\n

– Aerobics in conjunction with weight training helps maintain lean body mass when in caloric deficit (14)<\/p>\n

– 7 day 15g per per kg of body mass to fully replete glycogen stores (15)<\/p>\n

-When hungry err on the side of higher protein (16)<\/p>\n

– The body can and does assimilate nutrients after a workout similar to a fasted state (17)(18)(19)<\/p>\n

-High Protein Breakfast benefits satiety and prevents BF gain (22)<\/p>\n

– Sleep Deprivation and metabolic function and immunity (23)(26)<\/p>\n

– A routine meal pattern may help with thermic effect of food along with weight management (24)(25)<\/p>\n

 <\/p>\n

(1)http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16336072<\/a><\/p>\n

(2)http:\/\/www.strengthsensei.com\/the-case-for-eating-your-carbohydrates-at-night\/<\/a><\/p>\n

(3) http:\/\/link.springer.com\/article\/10.1007\/s00125-003-1074-z<\/a><\/p>\n

(4) http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25823991<\/a><\/p>\n

(5) http:\/\/www.jci.org\/articles\/view\/74915<\/a><\/p>\n

(6) http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25563737<\/a><\/p>\n

(7) http:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2892765\/<\/a><\/p>\n

(8) http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16015276<\/a><\/p>\n

(9) http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25870289<\/a><\/p>\n

(10) http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19255424<\/a><\/p>\n

(11)http:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3762696\/<\/a><\/p>\n

(12) http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19927027<\/a><\/p>\n

(13) http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15941879<\/a><\/p>\n

(14) http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/10487375<\/a><\/p>\n

(15)http:\/\/ajcn.nutrition.org\/content\/48\/2\/240.abstract<\/a><\/p>\n

(16) \u00a0http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23067428<\/a><\/p>\n

(17) http:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3577439\/<\/p>\n

(18) http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16051710<\/a><\/p>\n

(19) http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19837871<\/a><\/p>\n

(20) http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21475137<\/a><\/p>\n

(21) http:\/\/ajcn.nutrition.org\/content\/85\/4\/981.short<\/p>\n

(22) \u00a0http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26239831<\/a><\/u><\/p>\n

(23) http:\/\/www.lf1.cuni.cz\/data\/files\/praguemedicalreport\/pmr_109_2008_04\/pmr_04-2008_275.pdf<\/a><\/p>\n

(24) http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27305952<\/a><\/p>\n

(25) http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15640455<\/a><\/p>\n

(26) http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/10468992<\/a><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

General Rules and Guidelines for a diet: Weight in the morning daily for feedback (1) -Eat Fats and Proteins in the morning, eat Carbohydrates and Proteins at night (2) (20)(21) -The lower levels of visceral body fat the better the body assimilates carbs (3) -Fibers provide satiety and doesn\u2019t count towards carbs (4) -There is … Continue reading General\u00a0Rules\u00a0and\u00a0Guidelines\u00a0for\u00a0Carb\u00a0cycling\u00a02.0<\/span> →<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-519","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=\/wp\/v2\/posts\/519","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=519"}],"version-history":[{"count":7,"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=\/wp\/v2\/posts\/519\/revisions"}],"predecessor-version":[{"id":789,"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=\/wp\/v2\/posts\/519\/revisions\/789"}],"wp:attachment":[{"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=519"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=519"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=519"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}