Caloric rotation is one of the many methods of composing a diet for physically active people. What are they and how to approach them? Is it worth considering the nutritional system based on them?
You don’t eat gluten? Are you still sick? Check what to supplement your diet with!
47% of weight loss supplements are adulterated!
Every physically active person wonders what diet plan to choose to support their work. There are several opinions. Recently, caloric rotations are an extremely popular way to compose a diet for exercising people.
What are caloric fluctuations?
Caloric rotations are the differentiation of the caloric content of the diet into training and non-training days. In short, when you exercise, you increase the number of calories, and during the proverbial ‘reset’ – you lower it. Most often, the proportion of protein in the diet remains constant, and so is the issue of fat. The main component that undergoes changes are carbohydrates – their amount is increased or decreased accordingly.
Such fluctuations in calorific value make it possible to better adjust energy intake to the body’s needs.
Thanks to rotations, it is also easier to regenerate well due to the synthesis of muscle proteins. The fat burning process goes through more intensively, thanks to the caloric surplus used during strength training days and the deficit during aerobic exercise or non-training days. Perhaps the greatest advantage of this type of diet is body recomposition, i.e. getting rid of fat at the expense of muscles. It is also easier to develop weak muscle parts.
How to go about it?
To get the most out of this system, it’s a good idea to break the week down into high carb and low carb days. During the days when you eat the most carbohydrates, the level of insulin in the body increases significantly, glycogen is stored. Metabolism is the most efficient and there is no muscle catabolism. Then it is worth putting on strength exercises, because aerobics will not work well – insulin inhibits fat burning.
Low-carbohydrate days are focused on a strong reduction of fat, while maintaining developed muscles; such moments are ideal for aerobic training.
It is important not to train every day. Give yourself a break from exercise for at least one day. When such a day is high in carbohydrate time, your body will store glycogen to the maximum, rather than burning it during training. If, on the other hand, you decide to rest on a low-carbohydrate day, you will burn fat well and your muscles will recover more easily.
How to compose a diet?
Distribute the protein evenly across all meals, regardless of the day. Carbohydrates on “high” days also divide into all dishes, and on “low” days – limit the “carbs” to breakfast and lunch and a post-workout meal. During the “low” days, fats should be divided into meals without carbohydrates.
What to eat?
Exclude processed products. Get carbohydrates from oatmeal, brown rice, groats. When choosing protein sources, choose lean poultry, good-quality red meat and fish, and eggs. Among fats, olive oil, linseed oil, fish oil and nuts are especially recommended. You can eat vegetables as much as you want. A serving of greens (or two) is always welcome on the plate.
The photo is from: Kris Krug / Foter / CC BY-SA
- Comments