View Full Version : How do you guys refeed post workout?
MoonWalker0
03-03-2011, 05:00 AM
so i'm coming to the end of my bulk and will begin a 12-13 week precontest prep soon.
i train HIT twice a week and will continue this way in precontest mode.
what's the best way to refeed? i know layne said a refeed post workout is very anabolic, but what type of foods should be eaten? i just ate some burgers and pringles and rice cakes, lol.
iversonmourning
03-03-2011, 07:58 AM
Best way to refeed, the only way I know really, is to drop fat to minimum levels and raise carbs and keep protein the same while raising total cals to slightly over maintenance. I would think that by eating burgers and pringles you are going over fat totals for the day. When I refeed I usually am at 215 p/ 55 f / and 550c.
Cumulonimbus
03-03-2011, 07:59 AM
Are you talking about post workout nutrition or a 24 hour refeed/overfeeding?
AustrianOakJr
03-03-2011, 08:27 AM
The specific food is the minor issue. The macro nutrient profile of your refeed is of key importance. Ideally, post workout nutrition should mirror a weekly refeed day (as much as your total daily intake allows). As iversonmourning said.....high carb, moderate protein, and low fat is key. My current refeeds look like 205P/435C/55F. My post workout nutrition is typically ~30P/50-70C/4-6F
MoonWalker0
03-03-2011, 06:23 PM
ok thanks guys.
why is low fat ideal? i thought fat was necessary for the body to produce hormones?
AustrianOakJr
03-03-2011, 07:36 PM
ok thanks guys.
why is low fat ideal? i thought fat was necessary for the body to produce hormones?
Cholesterol/fat is essential for many bodily functions. Its very important that you meet daily fat requirements. However, when you are loading carbs, you are bringing your calories up close to, or in some cases, over your maintenance calories. So you want to hit bare minimum levels for dietary fat. Why? When your body is heavily depleted of carbohydrates there is a window of opportunity to supercompensate the muscle cells with glycogen. So carbohydrates not used for immediate fuel will be stored within the muscle cell. However, fat not used for fuel will be stored as bodyfat. Glycogen storage = good. Body fat storage = bad. :)