By Dayne Hudson
When we take a look at the randomised controlled trials and better designed studies, we work out pretty quickly that carb backloading (unlike the carbs themselves) don't hold water.
(See what I did there?!)
The Better Research
This study discovered that calories spread out into 5 equal meals from 9am to 8pm, whether they were eaten all in the morning or evening, made no difference to body composition (9).
A similar finding was also found in this study as far back as 1987 (10).
The researchers concluded that "weight loss did not vary."
Breakfast and Fat Loss: Carb Backloading
Finally, another interesting study over 12 weeks found that subjects who generally ate breakfast, dropped more body fat by missing it and eating all their calories at dinner time (11).
But before anyone lights any celebratory bro fireworks that carb backloading works - those who normally skipped breakfast dropped more weight by actually eating it.
Researchers said this was just due to better levels of satiety (the feeling of being full) and so therefore they didn't overeat and gain weight.
It seems the body just enjoyed the change and satiety levels were improved in both groups.
The fact is, carb backloading isn't magical, it's just shifting your macronutrient intake.
But they claim it to be a whole lot more, which it just isn't.
More Carb Backloading Broscience: Growth Hormone
And it doesn't stop there.
Those behind carb backloading say you must stick to high GI carbs so that insulin levels are spiked rapidly and return to normal to ensure optimal growth hormone production before bed.
Well if you're eating fat and protein (which you will be) then the insulin response is blunted, even with high GI carbs.
But even if this weren't the case, as I've told you before - growth hormone DOES NOT induce more muscle growth in the context of training to increase it in the gym, or via your diet.
The other problem is, a mixed meal of 75 grams carbs is still incomplete after 5 hours - so who says insulin levels are going to drop off before bed for a hormone that won't cause any further muscle growth?
Please!
Cortisol
Painted as the bad guy and as the stress hormone that kills gains like Arnold Schwarzenegger does bad guys, we're actually starting to learn more about this hormone.
Those behind carb backloading say training at night is better, as it lowers the cortisol response and therefore allows you to get more gains.
Well the same researcher who brought us the information that growth hormone induced by training doesn't grow more muscle, also conducted a study that found cortisol's response to resistance training is correlated positively with muscle growth (12).
I've written about this before, and yes, there's research pointing towards training betwen 2:30-8:30pm as being the best and there's good evidence behind it.
But note the earliest time is 2:30pm - and carb backloading is adamant that it must be the evening. Research shows it canbe as early as 2:30pm for people doing the common 9-5 work day.
Don't Expect Crazy Shredded Six Pack Results With Carb Backloading
It boils down to this - you can't take over your bodies natural ability to either store or burn body fat in relation to energy balance, but playing with meal timing.
As you can see, the evidence just isn't there.
Carb backloading is great if that fits your lifestyle.
But the fact remains that the science does NOT back up it's absurd claims, that it's the magic diet to help you lose weight and gain muscle at the same time.
Anyone who does this thinking it achieves this, needs to read this evidence as soon as possible!
"Stay Fit, Stay Flexed!"
REFERENCES
(9) Nonino-Borges CB, Martins Borges R, Bavaresco M, Suen VM, Moreira AC, Marchini JS. Influence of meal time on salivary circadian cortisol rhythms and weight loss in obese women. Nutrition. 2007 May;23(5):385-91.
(10) Sensi S, Capani F. Chronobiological aspects of weight loss in obesity: effects of different meal timing regimens. Chronobiol Int. 1987;4(2):251-61.
(11) Schlundt DG, Hill JO, Sbrocco T, Pope-cordle J, Sharp T. The role of breakfast in the treatment of obesity: a randomized clinical trial. AM J Clin Nutr. 1992 Mar;55(3):645-51.
(12) West DW, Phillips SM. Associations of exercise-induced hormone profiles and gains in strength and hypertrophy in a large cohort after weight training. Eur J Appl Physiol. 2012 Jul;112(7):2693-702. doi: 10.1007/s00421-011-2246-z. Epub 2011 Nov 22.
