Your body needs over 24 hours to recover from stressful events—a tough workout, a night of heavy drinking, or too many hours at work with too little sleep. Have too many of these days, and your body begins to accumulate residual fatigue. And if food is medicine, then a refeed meal is a supercharged IV that can help you to recover and bounce back into training better than ever.

But before you start stuffing your face with Ho-Hos and Doritos, here’s a primer on refeed meals and how to implement them.

Andrew Triana is a competitive strongman and the founder of The Performance Vice, a coaching community for strength athletes.

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