Post-Meet Refeeds

York County Barbell athletes recently competed at Bay State Games, which took place on July 15 th and 16 th . We had an outstanding showing, with several athletes setting New England records, earning medals, and qualifying for other meets.

Notably, we also had a handful of athletes competing in new, lighter weight categories, in addition to others who are cutting to lower weight categories for upcoming meets.

After restricting caloric intake to make weight, many athletes will take at least a day off from said restriction. This is true of those competing in either familiar or lighter weight-classes. But can these days off stymie weight-loss progress for future, especially for those athletes who are still cutting to lighter bodyweight categories?

Trexler et al. (2014) indicate that 70% of an individual’s TDEE, or total daily energy expenditure, is due to their BMR, or their basal metabolic rate. Put otherwise, approximately 70% of a person’s caloric burn is due to the rate at which their body engages in basic survival activities. This substantiates the common adage that you cannot exercise away a bad diet. Exercise, or non-resting energy expenditure (NREE), accounts for only 30% of a body’s caloric use!

It is also rather commonly known amongst weightlifters (and other weight-classed athletes), that in a caloric deficit a body will become more “efficient” in order to conserve energy. This is evidenced by the literature, including by Trexler et al. (2014), who indicate that with a loss of weight, there is a “loss of metabolically active tissue, [which] therefore decreases BMR.” For an athlete, this might be observable in lower energy levels, a reduction in activities such as fidgeting, and an increase in appetite.

Beyond this decrease in BMR, an increase in appetite may make it more difficult for an athlete to adhere to a calorie deficit. Sense of satiation and appetite are regulated by hormones (such as leptin) which vary based on caloric intake (Trexler et al., 2014). So, how does one intervene in this decrease in BMR, and can one in fact stymie their weight-loss with post-meet caloric excess?

The simple answer to the latter question is “yes.” As indicated by Trexler et al. (2014), as well as others, when BMR and TDEE are reduced, a caloric deficit is harder to maintain because the body is not burning as many calories. If an excess of calories is consumed after a meet, there is a chance that the athlete will experience weight-gain as a result of this period of indulgence.

However, refeed periods can be used to stimulate the metabolic rate and maintain overall progress towards weight-loss for athletes who are seeking to cut a weight-class or to continue to compete at a lower weight-class that already required a significant cut.

“There is evidence indicating that leptin is acutely responsive to short-term overfeeding,” which Trexler et al. (2014) operationalize as a 24-hour period. They also indicate that leptin is particularly responsive to carbohydrate intake. Put otherwise, an athlete in the wake of a deep cut, particularly to make weight for a meet, can deliberately use an increase in carbohydrate consumption within a 24-hour period following that meet to stimulate their leptin production, regulate their appetite, and continue on a journey of reduced bodyweight. This 24-hour period does not necessarily need to be immediately following a meet or deep cut, though many athletes may choose this period to relax after restriction and competition.

Important to note, as mentioned by Trexler et al. (2014) as well as others, is that both resistance training and protein consumption are of critical importance. Not only does protein consumption help to reduce the loss of lean body mass during a weight-loss regimen, but diets consisting of a ratio of 25% or more of protein are “associated with increased satiety and thermogenesis, making them a better option for the calorie-restricted athlete” (Trexler et al., 2014). Put otherwise, protein consumption decreases hunger and mitigates the loss of the lean body mass weightlifters rely on for performance.

All this suggests that in the wake of a meet, athletes looking to relax and recharge after restricting to make weight are advised to keep their protein levels high and to prioritize carbohydrates when adding in additional calories. For those athletes who have been in deep restriction, it is ideal to minimize this day of caloric excess to a period of 24 hours. For those who have been in a longer-term period of caloric restriction, a reverse diet may also be appropriate. Working with a nutrition coach is an excellent way to determine the appropriate macro ratio of a performance-driven diet, as well as to strategize a reverse diet. Please also look to a future article for more information on reverse dieting!

Reference

Trexler, E. T., Smith-Ryan, A. E., & Norton, L. E. (2014). Metabolic adaptation to weight loss: implications

for the athlete.  Journal of the International Society of Sports Nutrition, 11(1), 1-7.