166. Carbohydrate Back Loading

By: Michael Beiter

CBL in its most basic form is essentially the practice of delaying the intake of your daily carbohydrates.

The term ‘carbohydrate Back Loading’ was given to this practice after American training and nutrition consultant John Kiefer published his eBook called ‘carbohydrate Back Loading’.

There were many books previously published on carbohydrate cycling, but none as extensively researched and referenced as Kiefer’s. Due to some clever marketing, the book quickly became a hit, and one of the most talked about modern protocols.


1. Shift calories to later in the day, eating lighter in the morning and early afternoon, and feasting at night. This may include skipping breakfast.

2. Keep carbohydrates at an absolute minimum throughout the day until training.

3. Train in the afternoon, at around 5pm or so.

4. Start ingesting carbohydrates after your training session, up to 30 minutes later.

5. Continue eating carbohydrates throughout the evening. These are the key cornerstones to the CBL template, which appears at first to be heavily centered around nutrient training.

Carbohydrate back loading has risen to popularity over recent years. It has been sold to us on the basis that we can build muscle and lose fat simultaneously, while eating the foods we love and no requirement for either calorie or macronutrient control.

Sadly this isn’t the case, but what we do know is that it can serve as another protocol to break the traditional dieting mold and deliver some results in the process.

Many people have found this protocol fits well with their current routines and it can serve as a long term eating system for those interested in body composition without any adverse side effects on metabolism or health.


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