What Exactly is a Refeed Day?
A refeed day is a planned nutritional strategy involving a temporary increase in calorie intake, primarily from carbohydrates, following a period of calorie restriction. Unlike a 'cheat day,' which is often an unplanned and untracked indulgence, a refeed is calculated and controlled. The primary goal is to replenish muscle glycogen stores, provide a psychological break, and mitigate some of the negative metabolic adaptations—such as a decrease in leptin (a hormone that regulates hunger) and thyroid hormones—that can occur during prolonged dieting.
Why a Refeed is Not a 'Cheat Day'
The distinction between a refeed and a cheat day is crucial. A refeed is a purposeful, structured nutritional tactic, whereas a cheat day is often seen as a free-for-all. Cheat meals can involve excessive calories from processed foods high in both fat and sugar, which can negatively impact adherence and reverse progress. A well-planned refeed focuses on clean, carbohydrate-dense food sources to maximize metabolic and performance benefits.
Factors Determining How Many Grams of Carbs Are in a Refeed Day
There is no one-size-fits-all answer to this question. Your ideal carbohydrate target depends on several key variables:
- Body Weight and Body Fat Percentage: The leaner you are, the more sensitive your body becomes to glycogen depletion and the more likely you are to need a refeed. Individuals with lower body fat percentages may need higher and more frequent refeeds.
- Activity Level and Training Intensity: Athletes and individuals engaged in frequent, intense resistance or endurance training will require more carbohydrates to replenish glycogen and support performance.
- Length of Dieting Phase: The longer you have been in a calorie deficit, the more pronounced your metabolic adaptation may be, potentially necessitating a larger refeed.
Calculation Methods for Your Carb Refeed
Here are some common methods for determining your refeed day carbohydrate intake:
Method 1: The Grams Per Kilogram of Body Weight Approach
This method is widely used, particularly in the bodybuilding and athletic community. The target range typically falls between 4 and 10 grams of carbohydrates per kilogram of body weight, but this can be highly individualized.
Example: A 70kg (approx. 154 lbs) strength athlete might aim for a higher end of the scale.
- 70 kg x 8 g/kg = 560 grams of carbs for the refeed day.
Method 2: The Calorie Surplus Method
For a more controlled approach, you can calculate the number of extra calories you need to consume and primarily fill that surplus with carbohydrates. Start by increasing your usual dieting calories to your maintenance level or slightly above (e.g., a 20-30% increase).
Example: If your daily dieting intake is 2000 calories and your maintenance is 2600 calories (a 30% increase), the 600-calorie surplus can be allocated to carbs. Since each gram of carbohydrate has 4 calories, this equals an extra 150 grams of carbs for the day (600 / 4 = 150).
Method 3: The Percentage Increase Method
Another strategy is to increase your normal daily carb intake by a set percentage, such as 50% to 100%. This can be a good starting point for those who are already tracking their macros consistently.
Example: If you normally consume 150 grams of carbs per day, you could aim for an additional 75 to 150 grams on a refeed day.
Structuring Your Refeed Day Macros
On a refeed day, the goal is to favor carbohydrates while reducing dietary fat. Protein intake should generally remain consistent or can be slightly lowered, as the primary objective is to restore glycogen, a carb-dependent process.
- Carbohydrates: Aim for the calculated amount, primarily from whole-food sources.
- Fat: Keep fat intake low to help ensure the increased calories are driven by carbs and not fat, which could hinder progress. A target of 30-50 grams or less is common.
- Protein: Maintain a sufficient intake to support muscle repair and synthesis, typically around 0.8 to 1 gram per pound of body weight.
What to Eat: Best Carbohydrate Sources for a Refeed
While a refeed can offer some psychological flexibility, it's most beneficial to stick to nutrient-dense, whole-food sources. This helps control blood sugar and provides essential vitamins and minerals.
- Whole Grains: Brown rice, quinoa, oatmeal, whole-wheat pasta, and bread.
- Starchy Vegetables: Sweet potatoes, potatoes, and squash.
- Fruits: Bananas, apples, and berries.
- Legumes: Lentils and beans.
Timing and Frequency of Refeeds
The frequency of refeed days depends heavily on your body fat level and overall diet duration. A general guideline suggests that leaner individuals (e.g., males under 10% body fat, females under 20%) may benefit from refeeding once or twice per week, while those with higher body fat may only need one refeed every two weeks. Timing a refeed around your most intense training day can maximize performance and recovery benefits by ensuring your muscles are fully fueled.
Refeed Day vs. Cheat Day: A Comparison
| Feature | Refeed Day | Cheat Day |
|---|---|---|
| Purpose | Strategic metabolic and hormonal boost. | Unplanned, untracked dietary break. |
| Carbohydrate Source | Prioritizes nutrient-dense, clean carbs. | Any food, often high in processed ingredients. |
| Fat Intake | Kept low to maximize carbohydrate utilization. | Not tracked, often very high. |
| Tracking | Carefully planned and tracked. | Often involves no tracking or macro planning. |
| Psychological Impact | Can provide a controlled, positive break from restriction. | Can lead to guilt, binging, and disordered eating patterns. |
Conclusion: Personalize Your Refeed Strategy
The question of how many grams of carbs are in a refeed day is complex, with the optimal answer being highly personalized. It's a strategic nutritional tool designed to be used cautiously and intelligently, not as an excuse for unrestricted eating. By understanding the underlying metabolic principles and carefully calculating your carbohydrate targets based on your body and training goals, you can effectively use refeeds to break through plateaus and improve performance. Experiment with different amounts and frequencies to find what works best for your body, and always prioritize nutrient-dense carbohydrate sources to get the most out of your refeed. For a scientific perspective on the theory behind refeeding, you can read more here.
