When following a training program that incorporates rest days, many people wonder if they should be paying attention to what they eat on those days off from exercise. While rest days are meant for physical recovery, the foods you choose to eat can still impact your progress and goals. Looking at your nutrition on rest days helps ensure you are properly fueling your body, managing your calorie intake, and setting yourself up for success on your next training day.
Should you track calories on rest days?
Yes, it’s important to be mindful of your calorie intake every day, including rest days. Here’s why:
- Avoid under-eating – Cutting calories too drastically on rest days can backfire by leaving you underfueled. Make sure you are still meeting your basal metabolic needs.
- Prevent overeating – Without the calorie burn from your workout, it becomes easier to overconsume calories on rest days if you aren’t paying attention.
- Maintain consistency – Keeping your daily calorie intake relatively stable helps manage your energy levels, hunger cues, and metabolism.
- Reach your goals – Tracking calories daily, regardless of workout schedule, is key for making progress towards goals like weight loss, maintenance, or muscle gain.
Aim to only reduce your calorie intake by about 20-25% on rest days. For example, if you eat 2,500 calories on workout days, consume around 2,000 on your days off from training.
Should you adjust your macro intake?
Beyond total calories, your intake of protein, carbs, and fats may also need slight adjustments on rest days:
Protein
Protein helps repair and rebuild muscle tissue. Continue hitting your daily protein target even on rest days to support recovery. Spread your intake over 3-4 meals.
Good protein choices include:
- Eggs
- Lean meats
- Fish
- Tofu
- Legumes
- Low-fat dairy
Carbohydrates
Your carb needs may decrease slightly without a workout. Focus on getting carbs from high-fiber whole food sources. Avoid added sugars.
Examples of healthy carbs:
- Oats
- Fruits
- Starchy veggies
- Beans
- Whole grains
Fat
Continue eating healthy fats which offer nutrients and help manage hunger. Sources like olive oil, nuts, seeds, avocado and fatty fish are great choices.
Should you meal prep on rest days?
Absolutely! Meal prepping is highly beneficial on rest days for several reasons:
- Saves time – no need to cook and prep multiple meals when you’re resting
- Supports nutrition goals – prepped meals make it easy to control portions and macros
- Prevents poor choices – meal prep eliminates the temptation to eat out or order take-away
- Allows for relaxation – gives you more free time and less kitchen time on your day off
Here are some great make-ahead healthy rest day meals:
Breakfast:
- Overnight oats
- Breakfast burritos or muffins
- Quiche cups
- Chia pudding
Lunch/Dinner:
- Chicken or vegetable salads
- Buddha bowls
- Turkey spinach wraps
- Vegetable frittatas
- Quinoa stuffed peppers
Snacks:
- Energy bites
- Protein smoothies
- Veggies and hummus
- Cottage cheese and fruit
- Hard boiled eggs
Should you eat at a calorie deficit on rest days?
This depends on your fitness goals:
If your goal is fat loss:
A slight calorie deficit on rest days can be helpful for fat loss, provided your intake is not too restrictive. Aim for a 20-25% reduction from your workout day intake.
If your goal is muscle gain:
Sticking to just a small calorie deficit is wise to allow recovery and growth. Avoid steep cuts.
If your goal is maintenance:
No calorie deficit is needed on rest days for maintenance. Focus on hitting your target daily intake.
In general, severe calorie cuts are counterproductive on rest days. Mild reductions of 200-400 calories are appropriate for many goals.
What is an ideal post-workout rest day meal?
After intense training, the optimal rest day meal will help:
- Replenish glycogen stores
- Repair damaged muscle tissue
- Rehydrate your body
- Meet continued protein demands
Aim to eat a mix of protein and carbs within 1-2 hours post-workout. Some good choices include:
- Chicken and sweet potato
- Salmon and quinoa
- Grilled steak and roasted veggies
- Tofu stir fry with rice
- Turkey burger with side salad
- Protein smoothie with banana and oats
As always, be mindful of your overall calorie goals and macro targets for the day.
How does alcohol impact rest day nutrition?
While an occasional drink is fine, alcohol can negatively impact rest day goals:
- High in empty calories
- Impairs post-workout recovery
- Interrupts protein synthesis
- Causes dehydration
- Slows muscle growth
- Disrupts sleep quality
If you do have a drink, keep it moderate – 1 for women and 2 for men per day. Avoid alcohol completely if you are attempting aggressive fat loss.
Should you eat out on rest days?
Dining out is fine in moderation if you make smart menu selections. Order dishes rich in protein and vegetables vs. fried foods. Be cautious with portion sizes. Avoid all-you-can-eat buffets. And definitely skip the fried appetizers and creamy desserts.
If weight loss is a priority, preparing meals at home tends to be best for controlling calories and macros. Overall, aim to eat out no more than 2 times per week while training.
Sample meal plan for a rest day
Here is a sample 2,000 calorie meal plan for a rest day while training:
Breakfast (400 calories)
- 2 egg omelet with spinach, peppers, onions, 1 oz cheese
- 1 cup mixed berries
- 1 slice Ezekiel toast with 1 tbsp almond butter
Lunch (550 calories)
- Turkey burger on whole wheat bun
- 1.5 cups mixed greens salad with tomatoes, cucumbers, carrots
- 2 tbsp balsamic vinaigrette
- 1 cup vegetable soup
Snack (200 calories)
- 1 apple sliced with 2 tbsp peanut butter
- 1 stick string cheese
Dinner (600 calories)
- 4 oz salmon, baked
- 1 cup quinoa
- 1 cup roasted broccoli
- 1 whole grain dinner roll
Snack (250 calories)
- Protein shake made with 1 scoop powder, almond milk, banana, ice
This provides a moderate calorie deficit on a rest day while still getting adequate protein, carbs, and healthy fats to properly recover and fuel your body. Adjust servings and specifics to meet your calorie goal and preferences.
Sample high protein rest day
On some rest days, you may want to boost your protein intake a bit higher to maximize repair and growth. Here is an example:
| Meal | Foods |
|---|---|
| Breakfast | 3 egg omelet with 1/4 cup egg whites, 1 oz cheese, spinach, mushrooms |
| Lunch | 6 oz grilled chicken breast, 1.5 cups mixed greens salad with chickpeas, tomato, avocado, 2 tbsp balsamic vinaigrette |
| Snack | 1 apple with 1 tbsp almond butter |
| Dinner | 6 oz salmon, 1 cup quinoa, 1 cup sautéed kale and peppers |
| Snack | Protein shake with 1.5 scoops powder, unsweetened almond milk, 1/2 banana |
This provides around 40% of total calories from protein. Modify servings to meet your protein target.
Conclusion
What you eat on rest days definitely matters for supporting your training goals. Be mindful of calories, protein intake, meal prep, and diet quality on rest days. With a thoughtful nutrition plan, you can optimize your recovery and prime your body for your upcoming workouts.