Broccoli (left) is a fibrous carbohydrate while rice (above) is a starchy one
only be consumed during and directly after exercise. During the fat loss phase early in the week, depending on your exercise intensity, then they can be avoided totally. Consumption of high energy dense
carbohydrates at times of low energy expenditure e.g. before bed or when no training has been completed makes them more likely to be stored as fat this is the likely reason you are overweight in the first place. The body stores excess energy as
body fat, therefore an energy deficit must be created to reduce body fat stores. This deficit is created by both increasing exercise and reducing starchy carbohydrate intake for the first three to four days each week. Carbohydrate cycling is best done on a weekly pattern with the first three to four days being lower in energy-dense carbohydrates and the next three days being higher. The last day will be your recovery and ‘off’ day.
HOW TO DO IT For three to four days a lower amount
of starchy carbohydrate should be consumed (or eliminated all together) and a higher volume of aerobic work (sprint intervals are best) done on an empty stomach – before breakfast where possible. Also of particular importance is the evening meal where only fibrous carbs and proteins and
example meals
PROTEIN AND FIBROUS CARBS Salmon fillet, chicken breast,
omelettes (right), with any of the following vegetables: broccoli, cauliflower and asparagus, mushrooms.
STARCH, PROTEIN, FIBROUS AND STARCH PROTEINS Chicken breast with rice and lentils
and broccoli soup. Lentil or chick pea soup with diced chicken breast and side dish of broccoli or cauliflower.
STARCH AND PROTEIN Jacket potato, pasta or rice with tuna, meat stew or bolognaise sauce, or any meat and green salads or fibrous vegetables or porridge, whey protein, nuts, seeds and berries.
carb cycling plan
MON-THURS(AM) Activity:
Breakfast: Protein and Fibrous Carbs Lunch:
Early morning fat burning 20 minutes Protein, Starch Proteins and fibrous carbs
Afternoon Protein and Fibrous Carbs Dinner: Protein and Fibrous Carbs Training Post training protein shake Activity:
THURS(PM) - FRI Breakfast Lunch: Snack
Match Day: Fat burning exercise later in the evening around 9PM
Starch, Protein, Fibrous Carbs Protein, Starch and fibrous carbs Fruit, Yoghurt, Whey Protein
Training Post training energy and protein drink Evening: Protein, Starch Protein and fibrous carbs
All normal nutrition should be followed as your regular plan (see PUSH issue 29)
small amount of fat should be eaten. Then for the next three days as
your game approaches starchy carbohydrates should be increased in all meals, particularly those occurring around training. Portion control of starchy carbohydrates, though, should always be considered in the evening meal. (See carb cycling plan above.) Saturday – post game: For 12 hours after your game, depending
on how hard you worked, you need to have an adequate intake of carbs. Carb reduction starts Sunday night or Monday morning depending on how overweight you are. Remember eat good quality carbs, loads of carbs does not mean eating lots of buns and ice cream. The biggest mistake the athletes I
work with is to under-eat REGULAR meals the day after the game.
If you have any questions about
this article Matt has kindly agreed to answer them at
www.FourWeekFatloss.com/hockey
Matt Lovell is the England Rugby
Nutritionist and also works with UK Athletics and Spurs. He has written the popular Four Week Fat Loss Program and has a free fat busting report available at
www.FourWeekFatLoss.com.
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