It’s your day off from the gym. You’re giving your sore and hard-worked muscles a well-deserved break. And a very important break – your muscles grow in these recovery periods.

But how does this affect your nutrition?

You probably hear terms like ‘fueling up’ often, terms that imply that your nutrition is tied to how much work you’re doing. If you’re doing less work on a certain day, makes sense to cut back on the calories, right?

Wrong.

You may be at rest, but your body is hard at work repairing your muscles from the last workout and preparing itself for the next one.

What you need

Your rest day nutrition should include ample protein to rebuild those muscles, complex carbs to fuel both your recovery and your next workout, and healthy fats to both help keep down inflammation and soreness and support your heart and joints.

why you need it

By now you know that nutrition is a key part of your workout program, and that it can make all the difference in the results you see. But of course, that isn’t just for directly after your workout.

Your body can spend up to 48 hours recovering and rebuilding from each workout. Eating the right foods to support this repair is how you ensure your muscles have all of the nutrients they need to grow. Not consuming enough of the nutrients you need can drastically slow your muscle growth and performance.

It’s also important for keeping down workout-related muscle soreness. Consuming the right nutrients affects the inflammatory responses in your muscles. This can make a big difference in how quickly you’ll be ready for your next workout.

How to get it

Protein

Your muscles need plenty of protein to repair and rebuild after an intense workout. That doesn’t stop on a day off from the gym. 

Protein is the primary driving force behind muscle growth. On a rest day, you should consume the same amount as on days you train.

Now, what that specific amount is, can the subject of endless debate. There are many factors that affect it, such as your current body composition and your goals. And some of our other articles will go further into that debate. But as a good general rule, aim for a meal or snack that includes about 20-30 grams of protein every 4 hours.

Carbohydrates

Carbohydrates are equally important to muscle recovery. They help replace glycogen stores, supplying the muscles with more energy. Carbs are also important to help maximize protein absorption.

Again, exactly how much you should consume on a rest day depends on a variety of factors.

And if you’re focused on fat loss, rest day carb intake can be scaled back a bit.

Typically, somewhere between a 2:1 and 3:1 carbohydrate-to-protein ratio is recommended during recovery. The higher the intensity of your workouts, the higher your recommended carb intake.

Focus on natural, complex carbs, which are the best suppliers of nutrients – foods such as whole grains, potatoes, and fruits. 

Fats

Healthy fats are a key part of a balanced diet, and can help stave off muscle soreness. Typically, fat should account for 20 to 35 percent of your total calorie intake. And there are plenty of good sources of healthy fats like salmon, nuts, avocados and olive oil. 

the last word

A rest day for you is not a rest day for your body. Its inner workings are as active as ever, and just like any other aspect of your nutirition, this period makes a huge difference in the results you get from your workout program. Your body requires a regular flow of nutrients to help it rebuild and prepare. 

So if you’re feeling guilt about eating on a day you didn’t exercise, let it go. Recovery time is part of – perhaps the most important part of – a successful workout program. 

A good fitness coach knows how important nutrition is to getting the results you want. Get started with Stronglab, and our guidance doesn’t end with your workout. Our experts will plan, adjust and guide your nutrition to shape your body and bring your best self to life! Take our quick quiz to find out which program is best for you!