Late Night Carbs Don't Hurt Fat Loss
A shift towards more flexible and tailored nutrition interventions.
The study "Evaluating the evening carbohydrate dilemma: the effect of within-the-day carbohydrate periodisation on body composition and physical fitness" investigated the impact of carbohydrate timing and type on body composition and physical performance.
Key Points
Study Design
42 healthy, trained male volunteers participated in a four-week intervention
Participants were randomly divided into three groups:
Sleep Low-No Carbohydrates (SL-NCHO): consumed all carbohydrates before evening exercise
Sleep High-Low Glycaemic Index (SH-LGI): spread carbohydrates throughout the day, with low-GI carbs post-exercise
Sleep High-High Glycaemic Index (SH-HGI): spread carbohydrates similarly, but consumed high-GI carbs in the evening
Methodology
All groups followed a standardised exercise program combining resistance exercise and high-intensity interval training
Body composition was assessed using skinfold measurements and bioelectrical impedance analysis
The diets were isocaloric, with carbohydrate intake tailored to each participant's activity level
Results
Body Composition:
Body fat percentage decreased by an average of 1.5% across all groups
Fat-free mass increased by 0.9 kg
Fat mass decreased by 1.4 kg
Physical Fitness:
VO2 max and reaction times improved significantly
Countermovement jump performance increased by 8%
Strength gains were observed in all tested exercises
No Significant Differences Between Groups:
The timing and type of carbohydrate intake did not significantly affect body composition or physical fitness outcomes when total energy and macronutrient intake were controlled
