Stay Strong Cutting Carbs

Restricting carbohydrate consumption is a key element of many popular diets, but this can contribute to a loss of strength in the weight room. That's because your body uses carbohydrate-replenished glycogen for short bursts of intense power. A study published in the Journal of Strength and Conditioning Research might offer a work around solution for those looking to lose a few pounds before hitting the beach.

To judge the effects of switching from a typical diet to a carbohydrate restricted eating plan, scientists recruited 16 males and 15 females with weight training experience and put them on a 7-day diet where only 5% of total calories came from carbs. Before and after this week-long intervention, subjects were tested for handgrip strength, bench press one rep max (1RM) and total reps, vertical jump height and aerobic cycling endurance. All subjects lost weight while maintaining strength and power.

True Strength Moment: For the purposes of this study, a typical eating plan consisted of 2500 calories per day distributed as 42% carbs, 22% protein and 36% fat. The carb restricted diet was 2150 calories per day divided up as approximately 5% carbs, 40% protein and 55% fat. Both of these diets contain what some would consider to be too much fat, but if saturated fats were minimized the end result might be okay.
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