Here’s what research has to say about alternating between high- and low-carb days.
is more intense, you consume more carbohydrates, whereas low-carb days occur when training is light. Some runners will taper down their carb intake during reduced-mileage periods like the off-season and then ramp up again when it’s time to pound out more miles.
But there are few downsides to carb cycling, too. The cycling period, as well as the amount and the type of carbohydrate is not defined, so you have to play around with this diet before figuring out what works best for your goals. The fact that it takes a lot of planning and tracking to do successfully means the diet can be mentally draining. And for some, obsessing about counting calories and macros can spiral into an unhealthy relationship with food.
With that said, there is one version of carb cycling that has some research muscle behind it—the “sleep low method.” This method entails performing a bout of high-intensity exercise to deplete your muscles’ carbohydrate stores and greatly limit carbohydrate intake afterward. Then, you perform a morning training session in a fasted state.
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