Most bodybuilding enthusiasts have heard of a period of carbohydrate discharge or recharge, but how many know what a carbohydrate rebound is?
This art of controlling carbohydrate intake is favoured by bodybuilders to optimize their muscle volume during competitions. It's a decisive step towards making the difference and achieving a lean, sharp physique, free from fatigue and dehydration.
The method consists of emptying glycogen stores and refilling them in a controlled manner, in order to recharge the muscles with energy. The technique may seem simple, but it requires in-depth knowledge and experience in the field.
Here's everything you need to know about this key phase that transforms physical preparation in the bodybuilding world.
Contents
What is a carbohydrate rebound: basic principles
What is carbohydrate rebound?
3 important things to remember about this method:
- it's an advanced technique used by bodybuilding enthusiasts;
- it is not compulsory for a dryer and is not for everyone;
- its use must remain occasional and supervised.
The principle is to follow a phase of carbohydrate restriction with 1 to 3 days of carbohydrate-rich meals to store glycogen in the muscles. Also known as carbohydrate recharging , this is a way oftemporarily optimizing muscle mass.
The physiological mechanism of carbohydrate rebound
To perform an effort, the body needs glycogen. Glycogen comes from the storage of glucose (from carbohydrates) in the liver and muscles. During exercise, the body draws the glycogen it needs to contract from muscle reserves.
The idea behind this technique is to empty the energy reservoir and refill it all at once. That's why it's called rebounding, and why it's only used at certain times during a dry period, which is itself limited in time.
Without a carbohydrate discharge, recharging is not possible. The carbohydrate rebound takes place once the metabolism has slowed down and the muscles have been drained.
During a dry period, the low-calorie diet reduces carbohydrate intake. Glycogen loss mechanically leads to water loss, as 1g of stored glycogen requires 3g of water. This explains the dry, dehydrated appearance.
Once these reserves have been depleted, the carbohydrate rebound can begin. The sudden increase in carbohydrate intake will boost muscle glycogen levels. This explains why muscles swell visually, without increasing in strength.
The effect is fast-acting and lasts a very short time.
Why and when to use carb rebound?
Objectives of carbohydrate rebound in bodybuilding
It's a way of temporarily bulking up the muscles... something bodybuilders are interested in as they approach competitions where muscularaesthetics are paramount.
This objective is the only reason to practice a carbohydrate rebound. It must be supervised and carried out once glycogen reserves are very low, to avoid deleterious effects on the body.
Carbohydrate rebound during a dry spell
Used only during the dry period in bodybuilding, carbohydrate recharging is also a way of boosting your metabolism, slowed down by calorie reductions.
Carbohydrates contribute to muscle protein synthesis , provided they are consumed at the right time and in the right quantities. They help to restore energy at the end of the dry period for physical training, and regenerate muscles at the end of exercise.
Carbohydrate rebound before a competition
Well-mastered practice optimizes the physical appearance of athletes on the day of competition, but only after rigorous preparation.
As bodybuilders are judged on their physique, volume and protruding muscles are two factors for success.
The carbohydrate rebound is an integral part of their preparation. In the 6 to 12 weeks prior to the competition, these athletes start a dry period to conserve muscle mass and reduce body fat. During this period, they negatively decrease their energy balance so that body fat can be oxidized¹.
The rebound then takes place in the 1 to 3 days before the competition to recharge the muscles and give them as much volume as possible.
When to use it and when not to?
Carbohydrate rebound requires that you know what you're doing to be ready for the big day. You need to have tested the effects of the food you eat beforehand.
If no bodybuilding competition is planned, there's no point in using this technique. On the contrary, carb rebound conditions can have undesirable effects on the body.
Nor is it the answer to a mass loss objective, just as it is not suitable for people just starting out in bodybuilding.
How to achieve an effective carbohydrate rebound?
Carb rebounding can't be improvised. This technique requires a great deal of practical experience and must be followed by a coach trained and qualified in the subject.
Preparation: fewer carbohydrates
Also known as the carbohydrate depletion period, preparation involves drastically reducing the amount of carbohydrates ingested, without eliminating them. At the same time, an increase in protein levels is favoured to avoid the muscle wasting we want to avoid at all costs.
In this form of preparation, sport and nutrition go hand in hand to optimize fat loss.
The recharging phase: carbohydrates to consume
Here, the diet is rich in carbohydrates, which can account for up to three-quarters of overall calorie intake.
This carbohydrate intake, immediately before or after exercise sessions, is designed to increase protein synthesis and glycogen replenishment. It also reduces protein breakdown². The anabolic window is the period when the body is most inclined to receive nutrients for recovery.
The optimal post-exercise carbohydrate level is around 1 to 1.2 g / kg / h for the first 4 hours² after exercise. The carbohydrates chosen should come from quality foods, and have a moderate to high glycemic index.
Mistakes to avoid for a successful carb rebound
Improperly executed, a carbohydrate rebound can cause digestive problems and fat gain.
Common mistakes to avoid
The more glycogen-depleted a muscle is, the greater its capacity to restock it, hence the importance of rebound. However, if carbohydrates are cut back too sharply or too much, fatigue and irritability can increase, hence the importance of keeping an eye on fitness levels.
Similarly, athletes who reduce their water and salt intake too much during a carbohydrate rebound are at risk of cramps.
Tip: adapt your rebound technique
To avoid these mistakes, the best thing to do is to adapt your carbohydrate rebound in an ultra-individualized way. That's why it's essential to be monitored by a competent, qualified person.
The importance of carbohydrates as an energy reserve is well established. Scientific data converge on the importance of periodizing carbohydrate intake according to sporting objective and type of training. That's why an individualized approach is the best way to practice.
Conclusion
If carb rebounding is in the spotlight, it's only for experienced athletes preparing for bodybuilding competitions to show off their good looks on the podium. It's not recommended for non-bodybuilders or those aiming to lose weight.
This technique, simple in theory, requires a high level of practice and micro-dosing of each foodstuff supplied to the body.
Carbohydrate rebound consists of two phases: carbohydrate restriction followed by carbohydrate replenishment. This last stage of the diet is designed to replenish glycogen stores and swell previously dried-out muscles. The practice of cheatmeal has nothing to do with this recharge: the increased carbohydrate level comes from a qualitative diet with a high glycemic index.
The body is put to the test during a carbohydrate rebound, which is why it's important to be accompanied by a qualified professional.
Further information
How to achieve a fast, effective blow-dry?
The benefits of combining carbohydrates and proteins in sports nutrition
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