Hi All,

I've been primal for a while and am doing well (all digestive issues cleared up). I'm 5'9" and around 165 lbs (75kg) with body fat just above 10% I'd guess. I play rugby and as the season is almost upon us, I wanted to get some advice regarding carb refeeds. I've never really tried them before but have read they are beneficial for multiple reasons. My question(s):

(1) Will the refeeds help add a bit of extra muscle mass (assuming training and overall calories are adequate)?
(2) Will they help with energy levels for a rugby game (80 mins)?
(3) Crucially, when would be the best time to do the refeeds (I'm thinking once a week around game time, but should it be evening before game, morning before, after...)?

Apologies if this has been answered, but most things I find on refeeds relate to weight loss/boosting waning metabolism, etc.

Many Thanks