Non-Training Day Nutrition vs. Training Day Nutrition: Reserving Carbs for Days Where You Train

Training days require more sources of energy. Whether you're heavy lifting or sprinting, your body depletes more glycogen than usual. To compensate, reduce your intake of fats and increase your carbs instead. Limit your fat intake to about 50 grams. Limit it - don't eliminate it. Fat doesn't have short-term effects on leptin, and remember that we WANT to increase leptin in the short-term without overwhelming our bodies with too much calories. So the way to go is to limit fat and increase carb intake. As for your protein intake, keep it the way you usually do during non-training days. This increase to carbs is referred to as "refeeding" by diet enthusiasts (given that we're refeeding the body with carbs which we usually limit on non-training days). Refeeding should be done once to twice a week at maximum, and only after high-intensity workouts. Even though it doesn't happen often, you should reall go for it. Eat all the carbs that you can think of - fruits, sweet potatoes, yam and other forms of starch. Have a total calorie count and carbs than more than you usually do - say, 300 grams of carbs. At the end of the day, have a decent serving of lean protein (cottage cheese or chicken breast, for instance).

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