Carb Refeed Day

[mynameisuntz]

So for people who have a refeed day where they eat ~maintenance and load up on carbs, I'm wondering if there are certain carb sources you may lean towards and some you avoid.

I believe I saw a poster refer to a Layne Norton quote claiming to avoid fruit since fructose doesn't affect leptin levels, which is one of the main hormones you're obviously trying to "reset" when doing a carb refeed. And I ask because had I not seen that, I would have probably had a good amount of fruit as a carb source on a refeed day.

Anyone? Bueller?

[jaysnarizona]

simple sugars early on in the carb up and complex carbs later in the day.. could probably get away with no simples at all. some good complex carbs are brown rice, sweet potatoes, oats, etc.. and ya avoid fructose, a lil bit is ok, i eat some strawberries sometimes, but not too much cause this will refill liver glycogen and not muscle glycogen which is wat your aiming to refeed.

[ErickStevens]

Your assumptions are correct. Limit dietary fat and fructose while loading up on carbs.

[Dujin77]

There really isn't anything wrong with having a piece of fruit or two for the other health benefits it provides, but yes focus on complex carbs.

[wood78221]

So for people who have a refeed day where they eat ~maintenance and load up on carbs, I'm wondering if there are certain carb sources you may lean towards and some you avoid.

I believe I saw a poster refer to a Layne Norton quote claiming to avoid fruit since fructose doesn't affect leptin levels, which is one of the main hormones you're obviously trying to "reset" when doing a carb refeed. And I ask because had I not seen that, I would have probably had a good amount of fruit as a carb source on a refeed day.

Anyone? Bueller?

my refeeds are usually all out eating. However, I seem to stay away from a bunch of fruit.

[Ubernit]

up to 150g of fructose/sucrose is fine if you are glycogen depleted(which you probably are)
def limit dietary fat tho

[ErickStevens]

my refeeds are usually all out eating. However, I seem to stay away from a bunch of fruit.

That doesn't sound like a "refeed".

[mynameisuntz]

Thanks, friends. Gave out all the reps I could.

[wood78221]

That doesn't sound like a "refeed".

Yeah its more like a binge.