30 Seconds SummaryRefeed Days: What has science shown?
- Refeed days are used during dieting to potentially elevate metabolic rate by affecting hormones like leptin and thyroid hormone, which regulate metabolism.
- Despite theoretical benefits, long-term studies, primarily in obese individuals, show no significant advantage in weight or fat loss from varying daily caloric intake versus continuous restriction.
- While clarity is lacking on the impact of refeeds on metabolic rate and hunger in the long term, they might help maintain muscle mass by preserving hormones like testosterone and insulin, which are crucial for muscle maintenance.
- Refeeds could improve workout performance by replenishing muscle glycogen stores, which are depleted during diets and intensive workouts, although this effect has not been well-studied in lean athletes.
- In natural bodybuilding, incorporating refeed days appears to influence muscle retention positively, but further research is needed on lean athletes and bodybuilders.
- Refeed days can provide a psychological break from strict dieting, potentially reducing the likelihood of binging by fitting in craved foods more easily.
- Scientific studies primarily focus on obese subjects without heavy exercise regimens, so more research is needed on the effects of refeeds on lean athletes who train intensely.
Biolayne
Peter Fitschen
