Rest Day Nutrition: What Should You Change?

Taking a day off training does not mean recovery stops. The muscle response to protein intake can remain elevated the day after resistance exercise. Jäger et al., 2017

A rest day needs to be considered within your overall weekly schedule.

Should you reduce protein?

There is no reason to automatically cut protein because you are not going to the gym. Meeting daily requirements remains important for people who exercise regularly. Jäger et al., 2017

In practice, retain sources such as eggs, dairy, fish, meat, legumes or tofu in your meals, according to your dietary preferences.

What about carbohydrates?

Carbohydrate intake should reflect training load and replenishment needs. A recovery day between two demanding training days does not necessarily have the same requirements as an extended period of low activity. Burke et al., 2011

Therefore, “I am not training today” is not, by itself, a reason to remove bread, rice, potatoes or fruit.

How can you adjust your menu practically?

First, consider which items you had added specifically for training:

• Was there an extra pre-workout snack?
• Did you consume a sports drink or gels during exercise?
• Is a demanding workout scheduled for the following day?
• Does the rest of your day involve walking or physical work?

For example, retain your usual lunch as a starting point and reconsider the additional workout foods or drinks. There is no need to arbitrarily remove entire meals.

Keeping the same meal names does not necessarily mean keeping identical portions every day.

Frequently asked questions

Should I cut a specific number of calories?
There is no universal number determined solely by the fact that it is a rest day.

Do I need a shake on non-training days?
That depends on whether it helps meet your protein needs. It is not compulsory.

Can I keep the same basic menu?
Yes. You can adjust portions and additional snacks within your overall plan.

References

• Jäger R. et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise.
• Burke L. M., Hawley J. A., Wong S. H. S., Jeukendrup A. E. (2011). Carbohydrates for training and competition.