What Are Re-Feed Meals?

Why Does My Coach Use Re -Feed Meals? 

A Re-Feed Meal is a hyper-caloric meal that helps to minimize the downregulation of hormones, to increase glycogen stores in the muscle, and to minimize cravings and to ward off catabolism.

Carbohydrates are the best macro to use during these meals. Focussing on increasing good carbohydrates, rather than fat during this window will maximize physique goals and help a client push through a plateau. 

Generally speaking, this type of meal is used once/ twice a week and maybe more frequently if body fat levels are lower. This could involve one meal, a few meals, or a whole day of increased car oat each meal.

The frequency at which a re-feed meal is a use depends on three criteria: Body Fat levels, Timing, and Psychology.

Body Fat: The higher the body fat percentage, the less frequent to re-feed meals. 

Timing: Re-feeds meals will correspond to any events that the client may be preparing for. (ie) competition or a wedding

Psychology: Re-feeds can be used as a strategy for psychological relief from dieting. Depending on the client, it provides a short term goal to look forward in the week, in order to maintain compliance. Also, re-feed meals can be seen to stimulate the pleasure centers of the brain, allowing the client to “feel better.”

Tania Atkin