Anabolic Talks

Refeed days can be a powerful tool during a cut. What benefits have you experienced from incorporating refeed days? How often do you do them, and what does a typical refeed look like for you?

Refeeds are crucial for me! They help tremendously with glycogen replenishment, which boosts my energy for workouts. I do them once a week, usually a high-carb, low-fat day. Think extra rice and potatoes!

For me, the mental break is huge. It helps with diet adherence and prevents burnout. I also notice a "woosh" effect on the scale a day or two after a refeed, which is motivating.

From a hormonal standpoint, refeeds can help upregulate leptin, which plays a role in metabolism and hunger. They are best when you're already quite lean and have been in a deficit for a while.

I sometimes do mini-refeeds, just one higher-carb meal rather than a full day. It helps with energy for my evening workout without feeling like I'm undoing my progress.

It's great to hear about the mental and physical benefits! QuickPrepMom, mini-refeeds are a smart approach for those who don't want a full day. GainsChef, how much do you increase your calories on a refeed day?

MacroMancer, I usually go up to maintenance calories or slightly above, mostly from carbs. I try to keep fats low so the extra calories are predominantly from carbs.

And remember, refeed days are about strategic replenishment, not a free-for-all. Stick to clean, complex carbs!

Timing your refeed after your most intense workout can maximize the benefit of carb utilization for muscle recovery.

I always feel so much stronger in the gym the day after a refeed meal.