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Cheat days for performance

Answered on August 19, 2014
Created August 30, 2012 at 1:36 AM

can cheat days/refeed give me more energy before a 2 hour workout? im usually calorie restricted. im doing a 1.5 mile run, 100 pullups, 300 pushups, 300 oblique crunches, 300 squats, and another 1.5 mile run all with a 25 pound vest on while in a fasted state

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 31, 2012
at 01:04 AM

yes, but you are doing it wrong. if anything you want to eat big on days you work out, and eat less on days that you don't. There is a value to working out at the end of a fast, but once you end it you have to get back to your caloric needs. Your body cannot repair muscles efficiently in a reduced caloric state.

C2ecbc6f2948c232d60a639c50b7f4f9

(504)

on August 30, 2012
at 02:47 AM

wouldnt u basically be at maintence?

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3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 30, 2012
at 02:07 AM

You asked the same question two days ago (Although then it was a 20lb weight vest, 2000-2500m swims, and crossfit -- but I digress). If you want to improve performance, cut the volume and lift big. Take off the vest and HIIT.

I think you mistake refeeds, IF, and calorie restriction as weight loss tools.

While doing IF and refeeds you do NOT change the calorie intake. Simply mix up the eating window (for IF) or the macro-nutrient ratios (refeeds). You cannot do both at the same time because they attack similar bodily reactions and you will cause confusion and competition -- not good for performance.

Calorie restriction is a macro weight loss tool. Meaning that the value of calorie restriction (i.e. weight loss) is cumulative over time. Mixing calorie restriction days with calorie expansion days will do nothing. It's like saying instead of buying a cup of coffee everyday you are going to save money by buying two cups every other day.

C2ecbc6f2948c232d60a639c50b7f4f9

(504)

on August 30, 2012
at 02:47 AM

wouldnt u basically be at maintence?

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 31, 2012
at 01:04 AM

yes, but you are doing it wrong. if anything you want to eat big on days you work out, and eat less on days that you don't. There is a value to working out at the end of a fast, but once you end it you have to get back to your caloric needs. Your body cannot repair muscles efficiently in a reduced caloric state.

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