A refeed day is a higher calorie day, but is strategically higher in carbs while lower in fat. It is taken just once a week and is recommended on the same day each week to keep it consistent. So if you choose Friday make sure it is always on a Friday.
Refeeds are also a perfect time to use on your harder workout days (like a double session or a longer run), since the carbs are more “in demand” on that day and will be put to the most use by going straight to your muscles! Refeeds will also help you feel satisfied throughout the week and aid in fat loss by replenishing leptin levels. Leptin is the hormone that keeps us satiated, which gets depleted while eating at a caloric deficit. Studies show that carbs increase the amount of leptin in the body. You can read more information about refeeds on our blog post here.