._3bX7W3J0lU78fp7cayvNxx{max-width:208px;text-align:center} On rest days, you don’t need to focus as much on meal- and snack-timing since there are no pre-workout, intra-workout, or post-workout considerations. For longer workouts lasting over 60 minutes, you should eat a meal 3-4 hours prior (this can provide 3g/kg) along with a snack closer to when you train (for the additional 1g/kg). Glycogen depletion and low blood sugar can mean a bad workout, a poor kickstart to recovery, and even overeating later. If you are hungry, grab a CLIF BUILDERS® bar. As always, all opinions are my own. And, as mentioned above, if you’ve been incorporating products such as CLIF® BLOKS™ Energy Chews or CLIF® SHOT® Energy Gels during exercise in your training, make sure you’re using them today too. You have the option to eat as much on rest days as training days or stay at maintenance levels on rest days and consume even more on training days. For endurance races, maximize intake for 72 hours ahead, not just 24. So if you have a rest-day maintenance intake of 2244 calories, you need to eat 2693 calories to bulk up. So, let's say you're bulking Each month that would be 24 days of eating above maintenance and 4 days of eating at or less than maintenance. The idea of eating less on a rest day is because you would not be burning as much for energy that day, and the idea behind eating more on a workout day is usually to make up for the used calories or take advantage of an anabolic window* just in case it matters. Carbohydrate needs for the active population range from 6-10 grams per kilogram of body weight. Recommended carbohydrate intake in advance of the training session is 1-4g/kg, 1-4 hours prior in order to obtain adequate energy for endurance benefits as well as intensity. Why you are probably better off doing nothing. For athletes and highly active individuals, aim to eat 10-20g of high-quality protein within 30 minutes of exercise to maximize muscle recovery. The extra carbohydrate is reserved as glycogen in muscles and the liver. Some light walking, stretching, yoga or even laying on the couch are great rest day options. Energy needs are generally higher in active individuals, and will vary from day to day throughout the year, relative to changes in activity frequency and duration. Read on so you can make the best decision in optimizing nutrition for every moment and create small goals for improving your nutrition in the new year, or any time of year! I’ve read numerous articles and there’s a lot of contradictory information – some say eat exactly the same as you would on a training day i.e. When it comes to race or competition day, you want to ensure you’re getting in 6-10g/kg of carbs 24 hours prior (remember, more hours of competing means more energy needed – check out the Active Nutrition Guide modules for nutrition recommendations around specific sports). A registered dietitian, board certified in sports nutrition, helping fuel fitness and busy lifestyles with delicious recipes and sustainable tips. Remember, rest days are PART of the program and should be taken when suggested. Eat the same amount (unless severely cutting) cause your body is recovering and growing on rest days and food is definitely necessary. Lance Gage. The key is to not obsess over it and allow yourself to eat more and eat less, depending on how life gets in the way. ._3gbb_EMFXxTYrxDZ2kusIp{margin-bottom:24px;text-transform:uppercase;width:100%}._3gbb_EMFXxTYrxDZ2kusIp:last-child{margin-bottom:10px} Remember, progression requires more work in the same or less time first and foremost–this translates to higher workout difficulty and intensity. Start your day off strong with a balanced breakfast like oatmeal with fruit, a veggie-rich omelet or yogurt topped with CLIF® Energy Granola which has 26 of whole grains, 8g of plant-based protein and a good source of fiber. Despite what diet culture at the gym is telling you, carbs are not the enemy. This means you’ll not only get the balance of nutrients your body needs for every day functions and exercise, but you’ll also feel satisfied, keeping you from constantly thinking about food or grazing all day long. But the other nutrients that fresh food offers are important, too. You're building muscle by resting on rest days too you know. Glycogen is broken down in the muscle for moderate to high-intensity contractions when you’re moving and, in the liver to maintain blood sugar between meals when you’re sleeping and during exercise. Some rest days I eat less and some I eat more. During this time, you can have less of an emphasis on protein. On days that you are working out, you need to consume good amounts of carbs/proteins before and after working out. When it comes to race day, rule number one is don’t try anything new! I am way hungrier on rest says between workouts than workout days though. Required fields are marked *. Training days and rest days are different in the gym. Firstly, the question of whether you should do cardio on rest days very much implies that you primarily train using weights, because if you were running or cycling as your primary training principle, you wouldn't consider doing even more cardio on your rest days. Just ensure you’re eating every 3-4 hours to supply the body with adequate energy and recovery nutrients. Go below 80 grams on your rest days. When determining what to eat on training versus rest days, individual preferences and genetics matter too, as do personal tolerance to specific foods, and taste! Eat the same amount (unless severely cutting) cause your body is recovering and growing on rest days and food is definitely necessary. Go for a walk or play ball with kids or pets if you have them. You have to challenge yourself with your workouts to change yourself. You'll still hit your goals. You’re still going to the gym. It’s always important to ensure you’re getting enough macronutrients, such as carbohydrates, fats, and proteins. “Significantly reducing calories on rest days is a crucial mistake that athletes make,” says Angie Asche, M.S., R.D., a Dietitian working with Olympic lifters and NFL players. 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Instead, I’d rather you to listen to what your body is telling you that you need, while keeping the basic principles of sports nutrition in mind and making small tweaks to nutrient timing and balance at meals and snacks. However, it is unlikely that someone does the same amount of activity every single day. .c_dVyWK3BXRxSN3ULLJ_t{border-radius:4px 4px 0 0;height:34px;left:0;position:absolute;right:0;top:0}._1OQL3FCA9BfgI57ghHHgV3{-ms-flex-align:center;align-items:center;display:-ms-flexbox;display:flex;-ms-flex-pack:start;justify-content:flex-start;margin-top:32px}._1OQL3FCA9BfgI57ghHHgV3 ._33jgwegeMTJ-FJaaHMeOjV{border-radius:9001px;height:32px;width:32px}._1OQL3FCA9BfgI57ghHHgV3 ._1wQQNkVR4qNpQCzA19X4B6{height:16px;margin-left:8px;width:200px}._39IvqNe6cqNVXcMFxFWFxx{display:-ms-flexbox;display:flex;margin:12px 0}._39IvqNe6cqNVXcMFxFWFxx ._29TSdL_ZMpyzfQ_bfdcBSc{-ms-flex:1;flex:1}._39IvqNe6cqNVXcMFxFWFxx .JEV9fXVlt_7DgH-zLepBH{height:18px;width:50px}._39IvqNe6cqNVXcMFxFWFxx ._3YCOmnWpGeRBW_Psd5WMPR{height:12px;margin-top:4px;width:60px}._2iO5zt81CSiYhWRF9WylyN{height:18px;margin-bottom:4px}._2iO5zt81CSiYhWRF9WylyN._2E9u5XvlGwlpnzki78vasG{width:230px}._2iO5zt81CSiYhWRF9WylyN.fDElwzn43eJToKzSCkejE{width:100%}._2iO5zt81CSiYhWRF9WylyN._2kNB7LAYYqYdyS85f8pqfi{width:250px}._2iO5zt81CSiYhWRF9WylyN._1XmngqAPKZO_1lDBwcQrR7{width:120px}._3XbVvl-zJDbcDeEdSgxV4_{border-radius:4px;height:32px;margin-top:16px;width:100%}._2hgXdc8jVQaXYAXvnqEyED{animation:_3XkHjK4wMgxtjzC1TvoXrb 1.5s ease infinite;background:linear-gradient(90deg,var(--newCommunityTheme-field),var(--newCommunityTheme-inactive),var(--newCommunityTheme-field));background-size:200%}._1KWSZXqSM_BLhBzkPyJFGR{background-color:var(--newCommunityTheme-widgetColors-sidebarWidgetBackgroundColor);border-radius:4px;padding:12px;position:relative;width:auto} When it comes to meals, my formula is to include a starch, protein source(s), fruit or vegetable, fat and flavor. ._3Im6OD67aKo33nql4FpSp_{border:1px solid var(--newCommunityTheme-widgetColors-sidebarWidgetBorderColor);border-radius:5px 5px 4px 4px;overflow:visible;word-wrap:break-word;background-color:var(--newCommunityTheme-body);padding:12px}.lnK0-OzG7nLFydTWuXGcY{font-size:10px;font-weight:700;letter-spacing:.5px;line-height:12px;text-transform:uppercase;padding-bottom:4px;color:var(--newCommunityTheme-navIcon)} Protein is a structural and metabolic nutrient. For me, this is only 15 grams minimum, but for others it may be much higher. If it’s a higher volume day where you’re training for a lot longer or have two workouts on the agenda, this is where attention to detail is crucial. ._1x9diBHPBP-hL1JiwUwJ5J{font-size:14px;font-weight:500;line-height:18px;color:#ff585b;padding-left:3px;padding-right:24px}._2B0OHMLKb9TXNdd9g5Ere-,._1xKxnscCn2PjBiXhorZef4{height:16px;padding-right:4px;vertical-align:top}._1LLqoNXrOsaIkMtOuTBmO5{height:20px;padding-right:8px;vertical-align:bottom}.QB2Yrr8uihZVRhvwrKuMS{height:18px;padding-right:8px;vertical-align:top}._3w_KK8BUvCMkCPWZVsZQn0{font-size:14px;font-weight:500;line-height:18px;color:var(--newCommunityTheme-actionIcon)}._3w_KK8BUvCMkCPWZVsZQn0 ._1LLqoNXrOsaIkMtOuTBmO5,._3w_KK8BUvCMkCPWZVsZQn0 ._2B0OHMLKb9TXNdd9g5Ere-,._3w_KK8BUvCMkCPWZVsZQn0 ._1xKxnscCn2PjBiXhorZef4,._3w_KK8BUvCMkCPWZVsZQn0 .QB2Yrr8uihZVRhvwrKuMS{fill:var(--newCommunityTheme-actionIcon)} Eat Enough Calories. Veggies with hummus, a fruit and yogurt smoothie, or a bowl of granola like CLIF® Energy Granola topped with plant-based milk, nuts and fruit, or a CLIF® Nut Butter Filled (which combines a whole grain snack bar with a delicious and satisfying nut butter filling) are all great options to keep you going when you’re off the field or away from the gym. On rest days, you don’t need to focus as much on meal- and snack-timing since there are no pre-workout, intra-workout, or post-workout considerations. Bodies don’t all react the same way to the same movements. For athletes, given appropriate expert oversight, you shouldn’t have to crunch numbers every day and I typically do not recommend that my clients obsessively count calories and macronutrients. Thanks to Clif Bar and Company for sponsoring this post! What Should You Eat On A Rest Day? Calories on Rest Days When Cutting. Basically eat more when your body is anabolic (post gym) and eat less (under or at maintenance) on rest days to avoid excessive fat gain. On the days that I exercise, I make a protein shake with whey powder. Dear Bryan, While you might take Sundays and Wednesdays off, your body … While an active individual’s intensity and duration of activity can vary widely across weeks, month and even years, it is also important to consider the variation in activity experienced day to day (i.e., moderate training day, hard training day, competition or rest day). What’s the right way to handle a rest day to better your body? All Rights Reserved. The carbohydrate-to-protein ration should stay the same, and timing is important, says Jones. © 2020 Kelly Jones Nutrition. ._33axOHPa8DzNnTmwzen-wO{display:block;padding:0 16px;width:100%}.isNotInButtons2020 ._33axOHPa8DzNnTmwzen-wO{font-size:14px;font-weight:700;letter-spacing:.5px;line-height:32px;text-transform:uppercase} This will help to provide energy and build muscle. For anyone who is … The problem is, eating a lot of protein all at once at lunch and dinner won’t maximize use of the nutrient. You're right. With 7-8g of plant-based protein, the crave-worthy flavors of LUNA® Bar offer a balanced way to satisfy your sweet tooth. And having just a protein powder and water means you won’t replenish that glycogen you lost. The theory behind this is that your rest days are the days where your body recovers and therefore you should eat to … The idea of consuming more calories on workout days and less calories on rest days would seem to make sense on the surface… After all, your body requires a greater amount of energy on workout days in order to fuel your training sessions as well as to recover from them, and conversely, it requires less energy on non-workout days since you’ll be less active overall. ._12xlue8dQ1odPw1J81FIGQ{display:inline-block;vertical-align:middle} To lose fat, eat less than 40-50 grams of carbs on the days when you don't exercise. Recommendations mimic what you’d need on the day of a competition; this is not only to fuel and recover, but also to help you train your digestive tract to tolerate enough energy during activity. When bulking I eat at maintenance on rest days. ._3-SW6hQX6gXK9G4FM74obr{display:inline-block;vertical-align:text-bottom;width:16px;height:16px;font-size:16px;line-height:16px} Build balanced meals that satisfy your hunger and nutrient needs, and turn to CB&C products, which are crafted with purpose to energize any moment. Even if you think it’s an “easy day”, eating less than your body requires can result in poor performance. I normally eat quite a bit, and my rest day is Sunday so I was wondering if I should still eat the same amount on my rest day, or eat a little bit less since I’m not exercising that day? “They often assume that they don’t need as much fuel since they’re not exercising, but this can deter muscle protein synthesis that your body needs for increased strength and muscle mass.” In other words, make sure you consume your usual amount of calories on rest days … Carbohydrates are the preferred energy for the brain as well as your muscles, and support many other functions. .Rd5g7JmL4Fdk-aZi1-U_V{transition:all .1s linear 0s}._2TMXtA984ePtHXMkOpHNQm{font-size:16px;font-weight:500;line-height:20px;margin-bottom:4px}.CneW1mCG4WJXxJbZl5tzH{border-top:1px solid var(--newRedditTheme-line);margin-top:16px;padding-top:16px}._11ARF4IQO4h3HeKPpPg0xb{transition:all .1s linear 0s;display:none;fill:var(--newCommunityTheme-button);height:16px;width:16px;vertical-align:middle;margin-bottom:2px;margin-left:4px;cursor:pointer}._1I3N-uBrbZH-ywcmCnwv_B:hover ._11ARF4IQO4h3HeKPpPg0xb{display:inline-block}._2IvhQwkgv_7K0Q3R0695Cs{border-radius:4px;border:1px solid var(--newCommunityTheme-line)}._2IvhQwkgv_7K0Q3R0695Cs:focus{outline:none}._1I3N-uBrbZH-ywcmCnwv_B{transition:all .1s linear 0s;border-radius:4px;border:1px solid var(--newCommunityTheme-line)}._1I3N-uBrbZH-ywcmCnwv_B:focus{outline:none}._1I3N-uBrbZH-ywcmCnwv_B.IeceazVNz_gGZfKXub0ak,._1I3N-uBrbZH-ywcmCnwv_B:hover{border:1px solid var(--newCommunityTheme-button)}._35hmSCjPO8OEezK36eUXpk._35hmSCjPO8OEezK36eUXpk._35hmSCjPO8OEezK36eUXpk{margin-top:25px;left:-9px}._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP,._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP:focus-within,._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP:hover{transition:all .1s linear 0s;border:none;padding:8px 8px 0}._25yWxLGH4C6j26OKFx8kD5{display:inline}._2YsVWIEj0doZMxreeY6iDG{font-size:12px;font-weight:400;line-height:16px;color:var(--newCommunityTheme-metaText);display:-ms-flexbox;display:flex;padding:4px 6px}._1hFCAcL4_gkyWN0KM96zgg{color:var(--newCommunityTheme-button);margin-right:8px;margin-left:auto;color:var(--newCommunityTheme-errorText)}._1hFCAcL4_gkyWN0KM96zgg,._1dF0IdghIrnqkJiUxfswxd{font-size:12px;font-weight:700;line-height:16px;cursor:pointer;-ms-flex-item-align:end;align-self:flex-end;-webkit-user-select:none;-ms-user-select:none;user-select:none}._1dF0IdghIrnqkJiUxfswxd{color:var(--newCommunityTheme-button)}._3VGrhUu842I3acqBMCoSAq{font-weight:700;color:#ff4500;text-transform:uppercase;margin-right:4px}._3VGrhUu842I3acqBMCoSAq,.edyFgPHILhf5OLH2vk-tk{font-size:12px;line-height:16px}.edyFgPHILhf5OLH2vk-tk{font-weight:400;-ms-flex-preferred-size:100%;flex-basis:100%;margin-bottom:4px;color:var(--newCommunityTheme-metaText)}._19lMIGqzfTPVY3ssqTiZSX._19lMIGqzfTPVY3ssqTiZSX._19lMIGqzfTPVY3ssqTiZSX{margin-top:6px}._19lMIGqzfTPVY3ssqTiZSX._19lMIGqzfTPVY3ssqTiZSX._19lMIGqzfTPVY3ssqTiZSX._3MAHaXXXXi9Xrmc_oMPTdP{margin-top:4px} There's no reason why you can't keep your training and rest day nutrition exactly the same. Often times, people skip breakfast or ignore the need for an energy boost during their workout, and then load up on energy with a big dinner at the end of the day. Yes — building muscle doesn’t happen just following a workout. , B.S. A rest day can help make up for that, ensuring you aren’t dealing with low energy availability in the future. This inconsistent intake throughout the day impacts energy levels as well as recovery from training or exercise. While mono and polyunsaturated fats play an important role in energy availability and inflammatory reactions, among other functions, they tend to easily make their way into our diets. Let me explain why. When the workers are least motivated (rest days), you want to under-deliver on materials, as they're not so motivated the materials would just pile up and not be put to good use building the house (fat gain). Dear Davey, I work out 5 days a week and take Sundays and Wednesdays off. If you're well rested you'll be able to perform at a higher level and do more volume, both of which will make the session more effective. They contain a unique blend of fast-acting and longer-lasting carbohydrates and deliver a good source of plant-based protein for moderate-intensity active occasions. Your muscles should have recovered from intense training, and your protein intake isn’t a huge deal these lighter days before you compete. /*# sourceMappingURL=https://www.redditstatic.com/desktop2x/chunkCSS/IdCard.de628c13230c59091a5d.css.map*/._2JU2WQDzn5pAlpxqChbxr7{height:16px;margin-right:8px;width:16px}._3E45je-29yDjfFqFcLCXyH{margin-top:16px}._13YtS_rCnVZG1ns2xaCalg{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:18px;display:-ms-flexbox;display:flex}._1m5fPZN4q3vKVg9SgU43u2{margin-top:12px}._17A-IdW3j1_fI_pN-8tMV-{display:inline-block;margin-bottom:8px;margin-right:5px}._5MIPBF8A9vXwwXFumpGqY{border-radius:20px;font-size:12px;font-weight:500;letter-spacing:0;line-height:16px;padding:3px 10px;text-transform:none}._5MIPBF8A9vXwwXFumpGqY:focus{outline:unset} Are you bulking? Your body will be working to recover from training session one, but you need to have energy for two! *Note to readers: I use “sports nutrition” and “fitness nutrition” interchangeably. sticking to your macros. Fats and proteins are the same, but since calories are lower, I have to eat less carbs, so it works out pretty well. Plus, keeping everything the same means you have one less thing to think about. ._1PeZajQI0Wm8P3B45yshR{fill:var(--newCommunityTheme-actionIcon)}._1PeZajQI0Wm8P3B45yshR._3axV0unm-cpsxoKWYwKh2x{fill:#ea0027} Eat enough on Sunday to make sure you are hitting your weekly goal. What hasn’t changed in decades is the fact that the recommended ranges for energy, carbs and protein are the same for every day of the week during a training cycle. Sure, having more muscle on you will probably show — but you won’t get an exact body type from a specific exercise regimen. 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