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Layne Norton V-Log Carb Backloading
[video=youtube;LImFpkaEFxQ]https://www.youtube.com/watch?v=LImFpkaEFxQ[/video]
https://www.youtube.com/watch?v=LImFpkaEFxQ
Cliffs:
- Popularized with Keifer (warrior diet) and Borge (Biorythm Diet)
- If Macro intake stays the same regardless of metabolic flexibility and meal frequency body composition will remain the same assuming caloric intake for goal is maintained.
- Eating lower carb breakfasts may mean insulin sensativity will be lower and fat burning may be higher, but larger meals of carbohydrates will release a larger insulin spike.
- Study on police officers who ate most of carbs after 6pm lost more weight, compared to those who spread out carbohydrate intake evenly throughout the day .... (What they did not tell you in the abstract was the 6PM Group started at 98KG and the evenly spread out carbs started at 91KG) .. So they weighed more to begin with and lost more weight, so it was a wash in essence. The % was similar in weight lost.
- There was no difference in bodyfat reduction or size around their midsection for the police officer study. No difference in leptin.
- The group eating the carbs mostly after 6PM they had a higher satiety rate compared to those who spread them out evenly throughout the day.
- Bottom line --> Allocate carbs around your training regardless of what time it is to help optimize your training and performance.
[video=youtube;LImFpkaEFxQ]https://www.youtube.com/watch?v=LImFpkaEFxQ[/video]
https://www.youtube.com/watch?v=LImFpkaEFxQ
Cliffs:
- Popularized with Keifer (warrior diet) and Borge (Biorythm Diet)
- If Macro intake stays the same regardless of metabolic flexibility and meal frequency body composition will remain the same assuming caloric intake for goal is maintained.
- Eating lower carb breakfasts may mean insulin sensativity will be lower and fat burning may be higher, but larger meals of carbohydrates will release a larger insulin spike.
- Study on police officers who ate most of carbs after 6pm lost more weight, compared to those who spread out carbohydrate intake evenly throughout the day .... (What they did not tell you in the abstract was the 6PM Group started at 98KG and the evenly spread out carbs started at 91KG) .. So they weighed more to begin with and lost more weight, so it was a wash in essence. The % was similar in weight lost.
- There was no difference in bodyfat reduction or size around their midsection for the police officer study. No difference in leptin.
- The group eating the carbs mostly after 6PM they had a higher satiety rate compared to those who spread them out evenly throughout the day.
- Bottom line --> Allocate carbs around your training regardless of what time it is to help optimize your training and performance.
