Really, there is no single universal answer to what you should do on rest days. Lance Gage. While the previously mentioned Active Nutrition Guide was designed for nutrition professionals working with athletes, you too can use the resource to help you estimate your energy and nutrient needs (note that actual needs may be higher or lower – this is why it’s helpful to work 1-on-1 with a dietitian and listen to your body). While general sports nutrition principles always apply, more detailed and personalized nutrition recommendations should be considered in order to match the activity goals associated with each individual day (i.e., moderate training, hard training, competition or rest days). Then, eat regularly throughout the rest of the day to continue recovery. 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. While more research is warranted on the topic of nutrition for rest days across different sports, we do know that individuals with a higher muscle mass expend more energy at rest due to muscle cells being more metabolically active than fat cells. If you have a daily calorie goal multiply that by 7 to get a weekly goal.Ask yourself: Am I going to hit my weekly goal if I eat less on Sunday? 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svg.LTiNLdCS1ZPRx9wBlY2rD{fill:inherit;padding-right:8px}._2DVpJZAGplELzFy4mB0epQ ._18e78ihYD3tNypPhtYISq3{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:18px;color:inherit} Maintaining the same balance of macronutrients on training days and rest days has proven to work best for us and our clients. ._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)} A rest day means you’re giving yourself a day off from training—not a day off from your diet. Go below 80 grams on your rest days. 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. I usually take 1 or 2 rest days should i eat the same amount of calories on my rest days as i do on my workout days… But the other nutrients that fresh food offers are important, too. Either option isn’t going to cause you to … You may feel like you’re resting on days you don’t exercise, but your body is doing a LOT of work to recover. If you do eat the same lunch every day, here’s what the experts suggest for keeping it good for you and for your overall health. 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. Still, 20 grams is a good frame of reference. 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. Be sure to keep ingesting carbohydrates at meals and snacks to support your next workout. A rest day can help make up for that, ensuring you aren’t dealing with low energy availability in the future. 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. For athletes and highly active individuals, aim to eat 10-20g of high-quality protein within 30 minutes of exercise to maximize muscle recovery. They should be different in the kitchen, too. I am way hungrier on rest says between workouts than workout days though. The moral of this carb story is we need carbohydrates to optimally fuel muscles so we can perform at a high intensity and move for a longer duration efficiently. Items like CLIF BUILDERS® are a staple for me, providing some carbs and 20 grams of high-quality, complete plant-based protein. A registered dietitian, board certified in sports nutrition, helping fuel fitness and busy lifestyles with delicious recipes and sustainable tips. During rest days you devote more of your resources to growth and repair. ._2a172ppKObqWfRHr8eWBKV{-ms-flex-negative:0;flex-shrink:0;margin-right:8px}._39-woRduNuowN7G4JTW4I8{border-top:1px solid var(--newCommunityTheme-widgetColors-lineColor);margin-top:12px;padding-top:12px}._3AOoBdXa2QKVKqIEmG7Vkb{font-size:12px;font-weight:400;line-height:16px;-ms-flex-align:center;align-items:center;background-color:var(--newCommunityTheme-body);border-radius:4px;display:-ms-flexbox;display:flex;-ms-flex-direction:row;flex-direction:row;margin-top:12px}.vzEDg-tM8ZDpEfJnbaJuU{color:var(--newCommunityTheme-button);fill:var(--newCommunityTheme-button);height:14px;width:14px}.r51dfG6q3N-4exmkjHQg_{font-size:10px;font-weight:700;letter-spacing:.5px;line-height:12px;text-transform:uppercase;display:-ms-flexbox;display:flex;-ms-flex-pack:justify;justify-content:space-between}._2ygXHcy_x6RG74BMk0UKkN{margin-left:8px}._2BnLYNBALzjH6p_ollJ-RF{display:-ms-flexbox;display:flex;margin-left:auto}._1-25VxiIsZFVU88qFh-T8p{padding:0}._3BmRwhm18nr4GmDhkoSgtb{color:var(--newCommunityTheme-bodyText);-ms-flex:0 0 auto;flex:0 0 auto;line-height:16px} It generally happened over the course of your recovery, which can take over a day. Aim for 1-2g/kg of carbohydrate as well as your 0.25-0.3g/kg of protein in right away! © 2020 Kelly Jones Nutrition. Also, on days … 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. Adam is a Colorado based fitness professional, blogger, … Press question mark to learn the rest of the keyboard shortcuts. Some rest days I eat less and some I eat more. Nutritional nuances should be taken into consideration to match an active individual’s nutrient intake with their activity goals on different days of the week. You can also try carb cycling. ._2YJDRz5rCYQfu8YdgB_neb{overflow:hidden;position:relative}._2YJDRz5rCYQfu8YdgB_neb:before{background-image:url(https://www.redditstatic.com/desktop2x/img/reddit_pattern.png);content:"";filter:var(--newCommunityTheme-invertFilter);height:100%;position:absolute;width:100%}._37WD6iicVS6vGN0RomNTwh{padding:0 12px 12px;position:relative} There are many different approaches and many diets you may come across in favour of more or fewer carbs when you’re taking a day off from your exercise regimen. 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. While many are most familiar with the classic CLIF BAR® Energy Bar, the brand also makes delicious and nutritious foods that meet a wide range of energy needs for many different occasions, while keeping sustainability in mind. 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