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REFEED THE BEAST

WHAT IS IT?

A refeed meal is a calculated increase in healthy foods to combat fatigue, be it after a heavy workout, a big night out drinking or a lack of sleep due to work or stress. During a refeed you’re going to consume more of what you typically eat to recharge properly.

CHEATS VS REFEEDS

The main difference between a cheat and a refeed is intention. With cheat meals there is usually none, other than enjoyment, and nutritionally speaking cheat meals are unbalanced and ineffective. A refeed is pre-planned, and eaten for a reason, the purpose being to provide a sufficient balance while also aiding the bodies’ recovery.

DO YOU NEED ONE?

Understanding if you need a refeed meal requires a degree of self-awareness, eg. if you have been working late and missing a few of your usual meals and a heavy session at the gym dawns on Saturday then a Friday night refeed to prepare your body is a good idea. Below are some simple guidelines to help you understand when to refeed.

FOR THE WORKAHOLIC

This refeed is perfect for when your feeling psychically worse for wear after some long hours of work. James recommends getting 80-150 grams of protein in a single meal, coupled with slightly more carbs and fats than you would usually have. This will help repair muscles and combat soreness, as well as improving your nutrient absorption.

FOR WHEN YOUR FATIGUED

You’ll want to increase the amount of carbs and fats to keep your energy high. try to use quality calorie-dense options, eg. rice, potatoes, nut butters and olive oils. You may also want to eat some probiotics – kefir, sauerkraut or kombucha, as this will help your body process the food better, which is important at times of fatigue as your bodies’ ability to digest is compromised.

FOR WHEN YOU JUST NEED A BREAK

Instead of completely blowing your progress, try taking an hour or two to eat foods that you enjoy – within reason. Think of this as a welcome break, you’ve earned it!