Build a Better You: What to eat on rest days

Discussions on diet typically involve talking with clients about what to eat on training days. Pre-workout diet suggestions ensure their body has enough fuel to support the increased physical activity. Post-workout nutrition also is important as it helps to recover muscle.

However, an area of diet that is sometimes left out of discussions is what to eat on rest days.

Protein to support muscle growth

Protein supports muscle protein synthesis. This is when the body produces protein to help repair muscles damaged by an intense workout. Protein in the diet aids in muscle repair by supplying amino acids that help heal recovering muscle tissue.

Protein is so important to muscle growth, and you should consume the same amount on training days. For muscle growth, this equates to 1 gram of protein for every pound of body weight, or 2.2 grams per kilogram.

Carbohydrates for recovery

Carbohydrates also are important in muscle recovery. They help replace glycogen stores, supplying the muscles with more energy.

Studies have also found that carbs are necessary for maximum protein absorption. The number of carbs a person should consume on a rest day depends on how active they are. If they are fairly sedentary, 3 to 5 grams per kilogram of body weight may be enough. Carbs should also be lowered if the client wants fat loss in addition to building muscle.

For a more active rest day, 8 to 10 grams per kilogram may be necessary to supply the body with enough energy. Active rest involves performing light-intensity exercises such as walking or cycling at a slower pace. Complex carbs supply the most nutrition and include foods such as whole grains, beans and vegetables. Incorporating these into your rest-day diet helps to aid in the recovery process.

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Healthy fats to support your goals

A person's approach to fat on rest days can go in one of two ways.

Some will want to lower their fat intake because they know they'll be less active. This is especially true if they're concerned about their weight. Others may look at a rest day as a cheat day and be tempted to overdo it. Either way, it's an important reminder that there's a difference between healthy fats and unhealthy fats.

Healthy fats include those found in avocados, nuts and olive oil. Unhealthy fats are found in processed foods such as cakes, cookies and chips.

Additional rest day advice

Get adequate rest. When you sleep, your body replenishes its muscle glycogen stores. Thus, sleep is necessary for muscle growth.

Know your limitations. Optimal rest days for muscle growth vary between people and training levels. Most people workout four to five days a week and rest for two to three days, but that doesn't work for everyone. If you're putting in more intense weight training days than normal, consider taking a longer rest period.

Stay hydrated. Water helps keep the joints lubricated. Some studies have found that it also reduces soreness.

Stretch daily. If you notice muscle tightness on rest days, foam rolling can help. Relieving tight muscles also increases flexibility, which can help once you return to the gym for your next training day.

Don’t feel guilty. Sometimes a rest day comes with a little guilt. You feel bad because you’re not exercising. Reinforce that recovery time is part of a healthy workout program.

Isabela Joyce is a certified personal trainer and nutritionist at The M.A.C. She can be reached at IJoyce@the-mac.net.