If you're into intense strength training and muscle-building, you've probably heard of a refeed. This term describes a deliberate short-term increase in your caloric intake, typically in the form of carbs. Giving your body a break from the calorie deficit it may be going through during an intense exercise program is the primary goal of a refeed.
A refeed is required, particularly after a prolonged period of calorie restriction. You briefly increase your intake of carbohydrates during this time, giving your muscles a rapid energy source and refueling any glycogen stores that may have been used up during intense training.
This can be especially helpful if you've been on a long-term low-calorie diet because it maintains your energy levels and keeps your metabolism from slowing down.
You may be wondering why a refeed is even necessary. It's not just about enjoying your favorite high-carb foods, though.
Refeeds have a beneficial effect on your hormones, especially on leptin, which is essential for controlling hunger and metabolism. By consuming more calories, you tell your body that you are not in a sustained state of hunger, which supports hormonal balance and prevents the potential adverse effects of long-term dieting.
Refeeds need to be carefully planned to be carried out successfully. It's not an excuse to overindulge in unhealthy foods. Instead, concentrate on eating wholesome, high-nutrient carbohydrates such as fruits, quinoa, and sweet potatoes. Make sure your total calorie consumption is in line with your fitness goals by keeping track of it.
Now, to maximize your gains and maintain peak physical condition, think about selectively introducing refeeds following extended durations of calorie restriction.
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