{"id":13316,"date":"2025-02-18T03:16:14","date_gmt":"2025-02-17T20:16:14","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=13316"},"modified":"2025-02-18T03:16:14","modified_gmt":"2025-02-17T20:16:14","slug":"jackson-peos-carb-loading-cheat-sheet-for-the-ultimate-mens-physique","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=13316","title":{"rendered":"Jackson Peos&#8217; Carb Loading &#8216;Cheat Sheet&#8217; For The Ultimate Men&#8217;s Physique"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p><a href=\"https:\/\/www.instagram.com\/jacksonpeos\/?hl=en\" target=\"_blank\" rel=\"noopener\">Men\u2019s Physique competitor Jackson Peos<\/a> is not only an IFBB Pro bodybuilder, but he also has a PhD in Sports Nutrition. Fortunately, the man with both brains and brawn took to Instagram recently to share his \u201cCarb Loading Cheat Sheet,\u201d and class was welcomely in session.<\/p>\n<p>Okay, so before we get into how to carb load, why do people do it in the first place? In the world of bodybuilding, carbohydrate loading is common practice, and the aim here is to improve one\u2019s physical appearance ahead of getting on stage. <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6873117\/\" target=\"_blank\" rel=\"noopener\">One study<\/a>\u00a0stated that \u201ccarbohydrate loading prior to competition generally increases muscular girth and displays improvement in silhouette evaluation by bodybuilding referees.\u201d<\/p>\n<p>In a post for his\u00a0more than 50,000 Instagram followers, Peos says that the goal of carb loading is to maximize or \u201csuper-compensate\u201d muscle glycogen stores. He explains that there is evidence to suggest that carb loading can <a href=\"https:\/\/www.muscleandfitness.com\/flexonline\/flex-nutrition\/12-step-plan-carb-loading-look-more-muscular\/\" target=\"_blank\" rel=\"noopener\">increase muscle glycogen stores<\/a> by up to twice their normal resting level. It makes perfect sense then that bodybuilders adopt this approach around a week out from a competition. So, now that you get the \u2018WHY,\u2019 here\u2019s the \u2018HOW\u2019 from the University of Western Australia graduate:<\/p>\n<h2>Jackson Peos Shares his Carb Loading Cheat Sheet<\/h2>\n<h3>Phase 1: The depletion phase<\/h3>\n<p>Peos points out that the process begins with a 3\u20134-day depletion phase of \u201chard training combined with reduced carbohydrate intake.\u201d. He suggests 1-3 grams of carbs per kilogram of bodyweight during this time.<\/p>\n<h3>Phase 2: The loading phase<\/h3>\n<p>Next up is the 2-day loading phase. Peos says you should eat a high carbohydrate intake of 7-10 grams per kilogram of bodyweight, while tapering off the intensity and volume of your training (so as not to deplete your glycogen stores).<\/p>\n<h2>Carb Loading Tips<\/h2>\n<p>To crush your carb loading, \u201cChoose low fiber carbohydrates to reduce the strain on your digestion and to minimize residue in your gastrointestinal tract,\u201d says Peos. \u201cStart eating early in the day and spread carbohydrates over six to seven feedings to limit bloating and sluggishness.\u201d<\/p>\n<p>The bodybuilder says that carb depletion or loading are not good times to introduce new foods as they could potentially interfere with digestion. And, if you don\u2019t feel like eating, you can turn to liquid carb sources instead. In terms of hydration, Peos advises you drink around 1 liter of water per 20 kilograms of bodyweight, \u201cto allow efficient storage of carbohydrates as glycogen.\u201d Class dismissed!<\/p>\n<p><a href=\"https:\/\/www.instagram.com\/jacksonpeos\/\" target=\"_blank\" rel=\"noopener\">To follow Jackson Peos on Instagram, click here!<\/a><\/p>\n<\/p><\/div>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><br \/>\n<br \/><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.muscleandfitness.com\/flexonline\/flex-nutrition\/jackson-peoss-carb-loading-cheat-sheet-for-the-ultimate-mens-physique\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Men\u2019s Physique competitor Jackson Peos is not only an IFBB Pro bodybuilder, but he also has a PhD in Sports Nutrition. Fortunately, the man with both brains and brawn took to Instagram recently to share his \u201cCarb Loading Cheat Sheet,\u201d and class was welcomely in session. Okay, so before we get into how to carb &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-13316","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/13316","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=13316"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/13316\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=13316"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=13316"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=13316"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}