Glossary
Carb Cycling
Updated February 28, 2026
Carb Cycling places carbohydrate load around demands while preserving weekly energy alignment.
Decision tree for day selection
Use the same template each week and adapt only from objective signs.
| Signal | Decision | Carb direction |
|---|---|---|
| Hard session in next 24 hours | preserve session quality | higher |
| Light day or low readiness | reduce non-essential glycogen load | moderate |
| Recovery stress, poor sleep | avoid aggressive load | lower |
| Adherence drift | protect plan realism first | simplify, then scale up |
Weekly patterns
3:4 high-low structure
| Day block | Target profile |
|---|---|
| 3 training days | higher carb |
| 4 low activity days | moderate to low carb |
Use nutrient timing for pre-post session fuel and keep protein stable.
4:3 performance structure
| Day block | Target profile |
|---|---|
| 4 hard days | higher carb with stronger post session support |
| 3 recovery days | controlled carb with extra micronutrients |
Use this when recovery markers stay solid and training volume is high.
5:2 threshold structure
| Day block | Target profile |
|---|---|
| 5 normal training days | mixed carb profile |
| 2 rest or low-load days | lower carb with moderate fat |
Use this for maintenance-like blocks where adherence stress is low.
Failure patterns before drift
| Pattern | Why it happens | Fix |
|---|---|---|
| Frequent crash on low-carb days | underestimating training carryover | add 15 to 25 g around sessions |
| Rebound spikes on rest days | uncontrolled high-speed snacks | pre-portion post-dinner carbs |
| Schedule bypass on social days | rigid plan and poor preparation | add a flexible carb bracket for events |
| Logging gaps with no adjustment | hidden mismatch between plan and execution | reduce block complexity for 7 days |
Carb cycling works best when decisions come from training stress, recovery, and adherence logs rather than trend-chasing. For meal build support, pair with macro ratios and macro-friendly recipes.