By taroCycle Everything!
Intermittent fasting vs Intermittent Carbing?
We are our receptors. These gatekeepers determine the extent to which a cell is affected by chemical messengers. Generally, as our cells are exposed to a substance receptors will down regulate to reduce its effects. Conversely, as our cells are deprived of a substance receptors will up regulate to maximize its effects. To build muscle and boost performance, we must expose our bodies to an anabolic stimulus. Over time, the stimulated receptors will down regulate and progress will stop. Cycling is the attempt to continue progress by switching to a novel anabolic stimulus. The novel stimulus, targeting a different group of receptors, perpetuates the building of muscle while the original receptors up regulate. Several different stimuli can be integrated before returning to the original anabolic stimulus and completing the cycle. In brief, here are some ideas for cycling dietary factors:
1. Intermittent Carbing
Insulin and protein are the basis of two important anabolic pathways. Alternating the two stimuli may help prevent long term receptor down regulation while maintaining anabolic metabolism. Essentially, for a period of time, keep carbs low and protein high. Then switch. With this concept in mind, my days are split between (near) zero carb and carb periods. Twenty-one hours are dedicated to fasting or protein. Three hours (usually at the end of the work day) are dedicated to carbs. Extending the concept further, some days of the week (Wednesday, Saturday and Sunday) feature a higher carb intake while others (Monday, Tuesday, Thursday and Friday) feature a lower carb intake. On higher carb days protein intake is lower and on lower carb days protein intake is higher. Even more broadly speaking, and like all physique enhancing hopefuls, my year is divided into relatively high carb/low protein periods (when the goal is mass) and low carb/high protein periods (when the goal is definition).
2. Inflammatory/anti inflammatory cycle
Inflammation is necessary to catalyze the adaptive process. Take anti inflammatory drugs or a cold shower near your workout and you will douse progress. Too much inflammation, however, will cause catabolism and your irritate your joints. With correct timing, both inflammatory and anti inflammatory compounds/activities have shown the ability to increase muscle, enhance performance and burn fat. Daytime is dedicated to inflammatory compounds (arachidonic acid, caffeine drinks) and activities (exercise, heating pads). Nighttime, conversely, is dedicated to ANTI inflammatory compounds (fish oil, antioxidants, NSAIDS) and activities (icing).
3. Performance enhancing supplements/Health enhancing supplements
There are many possibilities in regards to cycling supplements. Alternating performance and health promoting products (supplements which boost health/immune function also help gains) is the most obvious. The key is to create and alternate fairly distinct pathways to the same objective (muscle and performance enhancement). Some other categories that could be integrated into a prolonged cycle include:
– energy system supporters
– testosterone boosters
– adaptogens
– nootropics
– glucose disposal agents
– probiotics
– joint support
– vasodilators
Here are two lists of products that could serve as a foundation regarding a performance/health enhancement cycle :
Performance:
- creatine monohydrate
- citrulline malate
- betaine
- arachidonic acid
- beta alanine
Health:
- fish oil
- extra virgin olive oil
- echinacea
- muschrooms/mushroom extract
- vitamin D
- zinc
Done correctly, cycling is a sophisticated way to avoid stagnation as well as prevent side effects. There is great strength in learning how to manage your sensitivities!
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