Carb Backloading: what is it, and does it work?

Carb backloading is a diet for strength athletes that came from the US to the Netherlands. It was designed by John Kiefer, a nutritionist. The purpose of the diet? Build muscle without putting on fat, while still being able to keep eating your favorite unhealthy foods.

Of course that sounds too good to be true, so every reason to take a closer look. How exactly does carb backloading work? Who is it suitable for, and does it have significant disadvantages in addition to all these advantages? You can read it below!
Of course that sounds too good to be true, so every reason to take a closer look. How exactly does carb backloading work? Who is it suitable for, and does it have important disadvantages in addition to all these advantages? You can read it below!

The role of carbohydrates

Carb backloading, as the name implies, is all about carbohydrates. Carbohydrates play quite a 'double role' in our body. Lately, they are best known for their "bad" side: they produce insulin, which allows your body to store fat.

However, carbohydrates are also essential for your energy supply. You also need them to build muscle. The absorption of proteins cannot take place properly without carbohydrates. The question then of course is: how do you incorporate this macronutrient into your diet in a way that supports the benefits as much as possible?

Carb backloading is a diet that provides a â € “fairly extreme â €“ answer to that. The idea of this â € dietâ € ™ is that you only give your body carbohydrates when it really needs them: after training. At that moment you have (partly) exhausted your glycogen reserves and the new energy is immediately put into new muscle cells.
Carb backloading is a diet that provides a - fairly extreme - answer to that. The idea of this â € dietâ € ™ is that you only give your body carbohydrates when it really needs them: after training. At that moment you have (partly) exhausted your glycogen reserves and the new energy is immediately put into new muscle cells.

Before your training, your body is more likely to be in fat-burning mode, according to Kiefer. At that time, he advises against eating carbohydrates: that would disrupt fat loss. Instead, you eat fats and proteins here.
Before your workout, your body is more likely to be in fat-burning mode, according to Kiefer. That's why he advises against eating carbohydrates at that time: that would disrupt fat loss. Instead, you eat fats and proteins here.

When you start with carb backloading, you first eat max. 30 grams of carbohydrates per day for ten days. This way you increase your insulin sensitivity. You mainly get those few carbohydrates from vegetables, otherwise you only eat fats and proteins.
When you start carb backloading, you first eat a maximum of 30 grams of carbohydrates per day for ten days. This way you increase your insulin sensitivity. You mainly get those few carbohydrates from vegetables, otherwise you only eat fats and proteins.

On rest days - days when you don't train - keep eating according to these rules. On the days where you do train, you also hardly eat any carbohydrates prior to training.

Once you have exercised, that changes. At that moment you need fast carbohydrates, which can be absorbed and used immediately. This means that here you can eat the products that are normally not 'allowed', such as pastries, ice cream or other sweets.

Of course you don't need the brownies if you have trained. Other fast sugars such as white rice and mashed potatoes also work fine. The point is that they are products with a high glycemic index. So it is a bit of a trade-off that you actually feel like. Some products to choose from:
Of course you don't have to use the brownies if you have trained. Other fast sugars such as white rice and mashed potatoes also work fine. The point is that they are products with a high glycemic index. So it is a bit of a trade-off that you actually feel like. Some products to choose from:

In addition to the above nutritional guidelines, you can also use supplements and shakes for carb backloading. However, these are optional; even without extras you can achieve your results according to Kiefer.
In addition to the above nutritional guidelines, you can also use supplements and shakes with carb backloading. However, these are optional; even without extras you can achieve your results according to Kiefer.

Finally, training is of course an important element in carb backloading. Those fast carbs are really only for maximizing muscle growth. If you do cardio, such as running or cycling, carb backloading is not an appropriate diet.

Also a workout that combines cardio and strength training does not go well with carb backloading. Examples are Crossfit and Insanity. Strength training where you are at 60-70% of your maximum strength is really the minimum to be able to use this diet.

So far it all sounds great - eating ice cream and building muscle we all want to combine. Still, carb backloading isn't quite perfect either. We list the three main drawbacks below:
So far it all sounds great - eating ice cream and building muscle we all want to combine. Yet carb backloading isn't quite perfect either. We list the three main drawbacks below:

A diet in which you eat only low-carbohydrates or fast carbohydrates may work for your physical appearance; it is not very healthy. This way you will quickly lack fiber in this way. Other vitamins and minerals also come mainly from complex carbohydrate-rich products. There is therefore a good chance that deficiencies in your diet will arise in this way.

Conversely, you can also ingest some substances too much. If you eat three donuts and a half tub of ice cream every day, you will soon be above the recommended maximum of sugar. And if you eat a lot of meat and other animal products, you will consume too many unsaturated fats. So carb backloading is not really a balanced diet.

John Kiefer is a nutritionist, which makes his method seem immediately reliable. However, he is by no means uncontroversial. His books have received much criticism because he has a habit of drawing many conclusions from little research. “On the basis of four mice, he establishes that all fitness must be different,” it is said.

Finally, the ability to eat unhealthily may be more of a curse than a blessing. By regularly putting very sweet products on the menu, you will not lose that sweet taste. There is no question of 'kicking the habit' of extreme sweets that actually help many people to snack less.

There is therefore a good chance that you will also have an appetite for brownies for the rest of the day. Not everyone will always be able to control that. Extra â € ˜cheatingâ € ™ is therefore very common â € “and that does not encourage good results. [! 179707 => 1130 = 22!] Carb backloading: a good idea?

In short: should you start carb backloading now if you want to build more muscle? The diet certainly has strengths. For example, it is certainly wise to eat a little more carbohydrates on days when you exercise intensively. It is also a good solution for people who want to snack now and then and can easily leave it at that.

However, the diet as a whole is quite extreme. Especially in the long term, it is not wise to eat a lot of fast sugars. For most people it is more sensible to eat something more balanced. Then you can still make sure that you get enough protein and fats - but also with the nutrients you need.