Carb Cycling
Carb cycling is a nutrition strategy where you eat different amounts of carbohydrates depending on the day. The idea is simple: you eat more carbs on days when you train (because your body needs the fuel) and fewer carbs on days when you rest (because you are less active).
Your Level coach can set up carb cycling automatically as part of your nutrition plan. Not everyone needs it — your coach will decide based on your goals and preferences.
How it works
With carb cycling enabled, your nutrition targets change depending on the day of the week. Instead of having the same macro targets every day, you have a weekly plan with different targets for each day.
A typical carb cycling setup might look like this:
| Day | Workout? | Carbs | Calories |
|---|---|---|---|
| Monday | Yes (Upper Body) | Higher | Higher |
| Tuesday | Yes (Lower Body) | Higher | Higher |
| Wednesday | Rest | Lower | Lower |
| Thursday | Yes (Push) | Higher | Higher |
| Friday | Yes (Pull) | Higher | Higher |
| Saturday | Rest | Lower | Lower |
| Sunday | Rest | Lower | Lower |
On training days, you get more carbs to fuel your workout and support recovery. On rest days, carbs drop and fat may increase slightly to keep your overall calories in a moderate range.
Your protein target typically stays the same every day, since your muscles need consistent protein for recovery regardless of whether you trained.
What changes on training days vs rest days
Here is a general breakdown of how macros shift:
Training days (higher carb)
- Carbs: Higher — your body burns through carbs during intense exercise, so you need more to fuel performance and replenish glycogen stores afterward
- Fat: May be slightly lower to make room for the extra carb calories
- Protein: Stays the same
- Calories: Higher overall, because more carbs means more energy
Rest days (lower carb)
- Carbs: Lower — you are not training, so you do not need as much quick fuel
- Fat: May be slightly higher, since fat provides sustained energy for low-activity days
- Protein: Stays the same
- Calories: Lower overall, which supports fat loss or prevents excess calorie intake on less active days
Seeing your daily targets
When your coach uses carb cycling, the Nutrition page shows your targets for that specific day. If today is a training day, you will see your higher-carb targets. If it is a rest day, you will see the lower-carb targets.
The calorie ring and macro bars adjust automatically — you do not need to remember which day gets which targets. Just log your food and follow the progress bars.
At the top of the macro section, you will see the name of your current training phase and a note indicating these are day-specific targets from your weekly plan.
Who benefits from carb cycling
Carb cycling is not required and not right for everyone. Your coach may recommend it if:
- You are trying to lose fat while maintaining muscle. Lower carbs on rest days can create a calorie deficit on non-training days, while higher carbs on training days keep your workouts strong.
- You train intensely 3-5 days per week. The contrast between training and rest days is more meaningful when you have a clear split.
- You have hit a plateau. Sometimes varying your intake day to day can help break through a stall.
If your coach has not set up carb cycling for you, that is perfectly fine. A consistent daily target works well for most people, especially when getting started.
Asking your coach about carb cycling
If you are curious about carb cycling, just ask your coach. Try prompts like:
- “Can you set up carb cycling for my nutrition plan?”
- “I want higher carbs on my training days”
- “What would my macros look like with carb cycling?”
Your coach will build a 7-day plan tailored to your training schedule and goals. If you try it and prefer consistent daily targets instead, just ask your coach to switch back.
Tips
- Do not overthink it. The most important thing is hitting your overall weekly averages. If you eat a few extra carbs on a rest day, it is not a problem.
- Plan your meals around your schedule. On high-carb training days, include starchy carbs like rice, oats, or potatoes around your workout. On low-carb rest days, lean more on protein, vegetables, and healthy fats.
- Trust your coach. Your coach sets the specific numbers based on your data. You do not need to calculate anything yourself — just follow the targets on your Nutrition page.