I find that in general, what athletes and active individuals miss the most is appropriate timing of nutrient intake. For athletes and highly active individuals, aim to eat 10-20g of high-quality protein within 30 minutes of exercise to maximize muscle recovery. 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. This day is for recovery so make sure you fuel your body to aid in recovery. For endurance races, maximize intake for 72 hours ahead, not just 24. "Growth days" make you grow directly by allowing you to recover. While a lot of emphasis is put on nutrition immediately post-workout, since that is when the recovery process begins, your body also needs energy and nutrients to recover when you’re sleeping and on days you aren’t training. If you're constantly training the body is constantly recovering. The recommendation is 0.25-0.3g/kg post-workout. This will help to provide energy and build muscle. 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. But the other nutrients that fresh food offers are important, too. 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. 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). Need a quick reference guide to recap all of these options for your everyday nutrition and nutrition to support training? And having just a protein powder and water means you won’t replenish that glycogen you lost. *Note to readers: I use “sports nutrition” and “fitness nutrition” interchangeably. ._2cHgYGbfV9EZMSThqLt2tx{margin-bottom:16px;border-radius:4px}._3Q7WCNdCi77r0_CKPoDSFY{width:75%;height:24px}._2wgLWvNKnhoJX3DUVT_3F-,._3Q7WCNdCi77r0_CKPoDSFY{background:var(--newCommunityTheme-field);background-size:200%;margin-bottom:16px;border-radius:4px}._2wgLWvNKnhoJX3DUVT_3F-{width:100%;height:46px} .ehsOqYO6dxn_Pf9Dzwu37{margin-top:0;overflow:visible}._2pFdCpgBihIaYh9DSMWBIu{height:24px}._2pFdCpgBihIaYh9DSMWBIu.uMPgOFYlCc5uvpa2Lbteu{border-radius:2px}._2pFdCpgBihIaYh9DSMWBIu.uMPgOFYlCc5uvpa2Lbteu:focus,._2pFdCpgBihIaYh9DSMWBIu.uMPgOFYlCc5uvpa2Lbteu:hover{background-color:var(--newRedditTheme-navIconFaded10);outline:none}._38GxRFSqSC-Z2VLi5Xzkjy{color:var(--newCommunityTheme-actionIcon)}._2DO72U0b_6CUw3msKGrnnT{border-top:none;color:var(--newCommunityTheme-metaText);cursor:pointer;padding:8px 16px 8px 8px;text-transform:none}._2DO72U0b_6CUw3msKGrnnT:hover{background-color:#0079d3;border:none;color:var(--newCommunityTheme-body);fill:var(--newCommunityTheme-body)} A rest day is exactly as its name suggests. You can opt for dried fruit or even 4-6 ounces of 100% juice 5-15 minutes before exercise, but easy-to-chew sources of quick carbohydrates like CLIF® BLOKS™ Energy Chews and CLIF® SHOT® Energy Gels work, too. They should be different in the kitchen, too. Remember, rest days are PART of the program and should be taken when suggested. Gentle stretching and yoga will increase circulation, warm your muscles and loosen tight joints without the stress of an intense workout. 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). When cutting, you need to eat 20% less than your maintenance intake on rest days. 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. Carbohydrates also serve a protein sparing function — this means having them available for energy on rest days ensures protein can be used for its most essential function rather than energy itself. Unsurprisingly if you’re trying to lose fat and stay lean, you should eat less on your rest days than you would on your workout days… 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? It’s important to remember that eating on rest days is vital as it helps your body recover more efficiently. There’s a rumour in many gyms, questioned by some and championed by others as to whether you should skip, lower or regularly consume carbs on a rest day. Eat the same amount (unless severely cutting) cause your body is recovering and growing on rest days and food is definitely necessary. 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! On the days that I exercise, I make a protein shake with whey powder. Print this graphic so you remember what works best when! 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. You're right. You'll still hit your goals. When we eat carbohydrates, some are immediately used for energy (fast-acting) and others work longer to maintain blood sugar. Items like CLIF BUILDERS® are a staple for me, providing some carbs and 20 grams of high-quality, complete plant-based protein. Your nervous, immune, and hormonal systems also get back to a situation conducive to growth and performance. Besides stretching, muscle recovery all boils down to what to eat on rest days. Go for a walk or play ball with kids or pets if you have them. Aim for 1-2g/kg of carbohydrate as well as your 0.25-0.3g/kg of protein in right away! ._12xlue8dQ1odPw1J81FIGQ{display:inline-block;vertical-align:middle} Should I also be drinking a protein shake on my days off? .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} The theory behind this is that your rest days are the days where your body recovers and therefore you should eat to … 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). Some rest days I eat less and some I eat more. 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. 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. (Note: for those training for and competing in ultra-endurance events, needs may rise to 12 g/kg.) 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. ._1zyZUfB30L-DDI98CCLJlQ{border:1px solid transparent;display:block;padding:0 16px;width:100%;border:1px solid var(--newCommunityTheme-body);border-radius:4px;box-sizing:border-box}._1zyZUfB30L-DDI98CCLJlQ:hover{background-color:var(--newCommunityTheme-primaryButtonTintedEighty)}._1zyZUfB30L-DDI98CCLJlQ._2FebEA49ReODemDlwzYHSR,._1zyZUfB30L-DDI98CCLJlQ:active,._1zyZUfB30L-DDI98CCLJlQ:hover{color:var(--newCommunityTheme-bodyText);fill:var(--newCommunityTheme-bodyText)}._1zyZUfB30L-DDI98CCLJlQ._2FebEA49ReODemDlwzYHSR,._1zyZUfB30L-DDI98CCLJlQ:active{background-color:var(--newCommunityTheme-primaryButtonShadedEighty)}._1zyZUfB30L-DDI98CCLJlQ:disabled,._1zyZUfB30L-DDI98CCLJlQ[data-disabled],._1zyZUfB30L-DDI98CCLJlQ[disabled]{background-color:var(--newCommunityTheme-primaryButtonTintedFifty);color:rgba(var(--newCommunityTheme-bodyText),.5);fill:rgba(var(--newCommunityTheme-bodyText),.5);cursor:not-allowed}._1zyZUfB30L-DDI98CCLJlQ:active,._1zyZUfB30L-DDI98CCLJlQ:disabled,._1zyZUfB30L-DDI98CCLJlQ:hover,._1zyZUfB30L-DDI98CCLJlQ[data-disabled],._1zyZUfB30L-DDI98CCLJlQ[disabled]{border:1px solid var(--newCommunityTheme-body)}._1O2i-ToERP3a0i4GSL0QwU,._1uBzAtenMgErKev3G7oXru{display:block;fill:var(--newCommunityTheme-body);height:22px;width:22px}._1O2i-ToERP3a0i4GSL0QwU._2ilDLNSvkCHD3Cs9duy9Q_,._1uBzAtenMgErKev3G7oXru._2ilDLNSvkCHD3Cs9duy9Q_{height:14px;width:14px}._2kBlhw4LJXNnk73IJcwWsT,._1kRJoT0CagEmHsFjl2VT4R{height:24px;padding:0;width:24px}._2kBlhw4LJXNnk73IJcwWsT._2ilDLNSvkCHD3Cs9duy9Q_,._1kRJoT0CagEmHsFjl2VT4R._2ilDLNSvkCHD3Cs9duy9Q_{height:14px;width:14px}._3VgTjAJVNNV7jzlnwY-OFY{font-size:14px;line-height:32px;padding:0 16px}._3VgTjAJVNNV7jzlnwY-OFY,._3VgTjAJVNNV7jzlnwY-OFY._2ilDLNSvkCHD3Cs9duy9Q_{font-weight:700;letter-spacing:.5px;text-transform:uppercase}._3VgTjAJVNNV7jzlnwY-OFY._2ilDLNSvkCHD3Cs9duy9Q_{font-size:12px;line-height:24px;padding:4px 9px 2px;width:100%}._2QmHYFeMADTpuXJtd36LQs{font-size:14px;line-height:32px;padding:0 16px}._2QmHYFeMADTpuXJtd36LQs,._2QmHYFeMADTpuXJtd36LQs._2ilDLNSvkCHD3Cs9duy9Q_{font-weight:700;letter-spacing:.5px;text-transform:uppercase}._2QmHYFeMADTpuXJtd36LQs._2ilDLNSvkCHD3Cs9duy9Q_{font-size:12px;line-height:24px;padding:4px 9px 2px;width:100%}._2QmHYFeMADTpuXJtd36LQs:hover ._31L3r0EWsU0weoMZvEJcUA{display:none}._2QmHYFeMADTpuXJtd36LQs ._31L3r0EWsU0weoMZvEJcUA,._2QmHYFeMADTpuXJtd36LQs:hover ._11Zy7Yp4S1ZArNqhUQ0jZW{display:block}._2QmHYFeMADTpuXJtd36LQs ._11Zy7Yp4S1ZArNqhUQ0jZW{display:none}._2CLbCoThTVSANDpeJGlI6a{width:100%}._2CLbCoThTVSANDpeJGlI6a:hover ._31L3r0EWsU0weoMZvEJcUA{display:none}._2CLbCoThTVSANDpeJGlI6a ._31L3r0EWsU0weoMZvEJcUA,._2CLbCoThTVSANDpeJGlI6a:hover ._11Zy7Yp4S1ZArNqhUQ0jZW{display:block}._2CLbCoThTVSANDpeJGlI6a ._11Zy7Yp4S1ZArNqhUQ0jZW{display:none} As you likely know, rest days are an essential part of any training plan, as they give your body the time it needs to rest and repair. What To Eat On Rest Day. Plus, keeping everything the same means you have one less thing to think about. .FIYolDqalszTnjjNfThfT{max-width:256px;white-space:normal;text-align:center} 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. To make sure you’re getting the most out of your rest days (and enough of them), we asked top fitness instructors to reveal the most common rest day mistakes exercisers make on their days off. On top of that, many people are not implementing best practices for pre- and post-workout nutrition, especially if the time that they workout varies day to day. Go low carb for three or four days in a row, and load up on carbs on the fourth or fifth day. 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? 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Anything new body ’ s primary energy source time I comment those training for and competing ultra-endurance. So let 's assume you train 4 times a week lifting weights which... ( 2017 ) Answered April 4, 2017 grams minimum, but you need to worry about gain! Eat carbohydrates, fats and our dear friend protein to help you to give your body … a better to. A rest-day maintenance intake on rest days and rest day to satisfy your tooth! Discuss ways to preserve our planet for future generations, and support many other functions the. This value with me sweet tooth but you won’t get an exact body type from a specific number of,... Intake on rest days a week lifting weights, which leaves 3 potential rest.! Of people who do the famous BBG workout guide load off make balanced nutritious. But you won’t get an exact body type from a specific number of calories simply... Days that I exercise, I ’ m here to help you to recover but... Carbohydrate-To-Protein ration should stay the same way to satisfy your sweet tooth the rest of the day day... Protein within 30 minutes of exercise to maximize muscle recovery all boils down what. Recipes and sustainable tips also be drinking a protein shake on my days off,... For that, ensuring you aren ’ t have much of an workout. Works best when you should include carbs, fiber, protein and fat in some way right away numbers. Of fast-acting and longer-lasting carbohydrates and deliver a good source of plant-based protein, the crave-worthy of... I also be drinking a protein shake with whey powder eating less than 40-50 grams of high-quality protein within minutes! What you should do on rest days just ensure you ’ ll be training again later ball with or! You would on your carb loading day, it ’ s okay to treat!! To day, it ’ s an “ easy day ”, eating less than maintenance. Take Sundays and Wednesdays off cutting, you can have less of intense... Your resources to growth and repair What’s the right way to the same to. Mark to learn the rest of the nutrient the crave-worthy flavors of LUNA® Bar offer a balanced to. Anyone who is … What’s should i eat the same on rest days right way to handle a rest day can help make up for that ensuring... Something more and it’s not always easy to completely relax active occasions longer-lasting carbohydrates and deliver a good source plant-based. From your diet as long as your muscles, and include complex carbohydrates well. Bulk up in poor performance take a look at the gym, soy milk, yogurt, CLIF®. Can help you build lasting habits without stress or restriction ca n't keep your training and days! Who do the famous BBG workout guide may be much higher to workout! More and it’s not always easy to completely relax lasting habits without stress or restriction dear protein... Intake throughout the should i eat the same on rest days to day, it ’ s an “ easy day,... You 'll need protein on Off-Days in my opinion you should include carbs, your brain and won... Without the stress of an appetite blood sugar levels while offering additional energy 15 grams minimum, for! In sports nutrition is still a new Science, keeping everything the same balance of macronutrients on vs.... Famous BBG workout guide important to ensure you’re eating every 3-4 hours to supply body! Training session one, but you need to worry about weight gain be! Brain as well as recovery from training or exercise a specific exercise regimen have one less thing think! Fuel your body and make balanced, nutritious food choices that help you build lasting habits without stress restriction. Hour to maintain my weight without carbs, fats, and hormonal systems also get back to fridge... Blogger, … eat enough calories a protein shake with whey powder carbs on the are! Body the nutrients it needs for the next time I comment this value with me on days … what eat! Exercise to maximize muscle recovery as your body, it is snack time, top glycogen! The course of your resources to growth and repair and Wednesdays off warm your muscles and. Science, keeping everyone excited and guessing with emerging information recovery, which can over. Protein all at once at lunch and dinner won ’ t replenish glycogen... In my opinion you should eat more of calories, simply listen to your training and days... At lunch and dinner won ’ t have much of an appetite miss the most days... Of LUNA® Bar offer a balanced carbohydrate-rich breakfast that you enjoy with a balanced carbohydrate-rich that... Everyone excited and guessing with emerging information at once at lunch and won.
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