Rest days are an important part of any exercise routine. They give your muscles time to recover and rebuild after intense training sessions. But what should you be eating on rest days? Should you eat a lot to refuel your body or restrict calories to avoid undoing your hard work?
What is a rest day?
A rest day is a day where you take a break from exercise and let your body recover. It’s an essential part of any training program, allowing your muscles to repair themselves and get stronger. Without adequate rest, you are at risk of overtraining, injury and fatigue.
Most experts recommend having 1-2 rest days per week, depending on your training schedule. On these days you should avoid strenuous exercise and focus on lower intensity activities like walking, yoga or stretching. The goal is to give your body a chance to adapt to your workouts and come back stronger for the next one.
Why are rest days important?
There are several key reasons why rest days are so important:
- Muscle recovery – Exercise causes small tears and damage to muscle fibers. Rest days allow them to regenerate and repair.
- Injury prevention – Overuse injuries like stress fractures can occur if the body is not given adequate rest between workouts.
- Energy restoration – Exercise burns calories and depletes glycogen stores. Rest days allow your body to replenish energy.
- Mental recovery – Just as your body needs a break, so does your mind. Rest days provide mental relief from the demands of training.
- Improved performance – With recovery, your muscles become stronger and you are able to work harder in your next session.
Without sufficient rest, your body cannot adapt and improve in response to exercise. That’s why those rest days are so precious!
Should you eat more on rest days?
So should you be eating more on your rest days to fuel recovery? Or restricting calories to avoid undoing the progress you made during your workouts?
The answer depends on your specific goals and current diet and exercise regimen. Here are some general guidelines:
If you are trying to lose weight:
- Keep calories the same or in a slight deficit on rest days – Reducing calories too much can backfire by leading to extreme hunger and overeating later. A moderate calorie intake is best for recovery while still supporting fat loss.
- Focus on protein – Getting adequate protein helps rebuild and repair muscle on rest days. Aim for 0.5-0.7 grams per pound of body weight.
- Limit junk foods – Refuel wisely with whole foods instead of reaching for empty calorie junk foods that can undermine your progress.
If you are looking to build muscle:
- Maintain calorie intake – Don’t slash calories on rest days. Keep intake consistent to support muscle growth.
- Emphasize protein – Shoot for 0.7-1 gram of protein per pound of body weight to maximize repair and growth.
- Add carbs – Higher carb intake on rest days helps restore muscle glycogen to fuel future workouts.
If training for endurance:
- Focus on adequate calories – Avoid large calorie deficits to support recovery between training sessions.
- Carb load – Increase carb intake the day before long endurance efforts to supercharge glycogen stores.
- Repair muscle – Emphasize protein intake for muscle repair. Endurance athletes need more protein, about 0.5-0.7 g/lb.
The overall consensus is that you do not need to eat significantly more on rest days, but should focus on meeting your body’s increased needs for protein, carbohydrates and overall calories. Severely restricting intake can impair recovery.
What to eat on rest days
Here are some examples of nutrient-dense, protein-rich foods that are great choices for rest days when you are looking to fuel recovery:
- Eggs
- Lean meats – chicken, turkey, fish
- Greek yogurt
- Cottage cheese
- Protein powders – whey, casein
- Beans and lentils
- Nuts and nut butters
- Quinoa
- Fruits and vegetables
For carbs to support glycogen recovery:
- Whole grains – brown rice, oats, whole wheat bread
- Starchy vegetables – potatoes, sweet potatoes, yams
- Fruits – bananas, berries, apples
And don’t forget healthy fats to aid muscle repair:
- Avocados
- Olive oil
- Nuts and seeds
- Nut butters
- Fatty fish like salmon
Focus your rest day meals around these nutrient-packed whole foods instead of processed junk. This will provide your body what it craves for recovery without unnecessary excess calories.
Sample high protein rest day meal plan
Here is an example of what a higher protein rest day meal plan might look like:
| Meal | Foods |
|---|---|
| Breakfast | Scrambled eggs with vegetables Greek yogurt with berries and granola |
| Lunch | Chicken salad wrap Side salad with vinaigrette |
| Snack | Protein shake |
| Dinner | Broiled salmon Brown rice Asparagus |
| Snack | Cottage cheese with pineapple |
As you can see, this meal plan emphasizes lean proteins, complex carbs and healthy fats while limiting processed foods, sugars and saturated fats. This provides optimal nutrition to promote recovery without overdoing calories.
Other rest day tips
Here are some other quick tips for making the most of your rest days:
- Stay hydrated – Drink plenty of water and electrolyte-rich beverages like coconut water.
- Get plenty of sleep – Aim for 7-9 hours per night to allow your body to recharge.
- Enjoy light activity – Take a leisurely walk, do some gentle yoga or go for an easy swim.
- Prioritize recovery – Get a massage, take an ice bath, or foam roll to speed muscle recovery.
- Avoid alcohol – Alcohol can impair protein synthesis and your ability to rehydrate properly.
With the right nutrition, rest and recovery techniques, your rest days can optimize the fitness results you gain from all your hard training.
Conclusion
While you may think eating large amounts is the key to recover on rest days, smart fueling is actually more important. Focus on getting adequate protein, carbs and calories without unnecessary excesses. Choose nutritious whole foods over processed items and aim for a slight calorie deficit if trying to lose fat. Proper rest, hydration and active recovery techniques are also key. Follow these tips and your rest days can enhance the fitness benefits of your training instead of hindering your progress.