The best time to back-load is at night, but if you have to train in the early a.m., you can make great progress with some simple tweaks to the protocol. Kiefer explains how to manipulate insulin and your carb intake to keep burning fat and building muscle when you have no choice but to be up before dawn.


See all the Carb Back-loading articles.

Read the transcript for part one of the interview with nutrition expert John Kiefer.

Pick up a copy of Carb Back-Loading 1.0, Kiefer’s e-book, at