For many athletes, rest-day fueling has become quite a contentious topic. There’s an overload of information on what to do and what to avoid—cutting carbs, neglecting fats, and fretting over protein to maintain gains. We’ve all been there.
It’s crucial to understand that how we fuel ourselves on rest days can significantly impact upcoming training sessions, strength, and endurance. While exercise and training are essential for performance, rest is equally, if not more important, in achieving your goals.
While you may already know how to fuel up for running and race days, here are top 5 tips for optimal nutrition and recovery on rest days:
Maintain Consistency: You might think you need to cut calories and avoid carbs, but restricting your intake can lead to a negative domino effect in subsequent training days. Instead, listen to your body! Athletes are generally good at this—eat when you’re hungry and stop when you’re full. Eating slowly can help with this. Opt for food quality over quantity and stick to a routine that works for you.
Stay Hydrated: Hydration is as important as food fueling, and rest days are perfect for pre-hydration. No need to chug 5 liters at once, but keep a water bottle handy and monitor your urine color to stay on track. Chocolate milk is a great option, high in carbs and protein, with high water content to aid hydration and provide calcium, magnesium, and vitamins A and D for bone health.
Complex Carbs and Lean Protein: Carbohydrates are the body’s preferred energy source, vital for high-intensity training. You might think they’re unnecessary on rest days, but that’s a misconception. Complex carbs like wholegrain pasta, rice, and oats help build energy stores for future sessions while restoring depleted glycogen. Lean protein sources like chicken, beans, or high-quality protein supplements support muscle recovery and repair.
Exceed the 5-a-Day: Aim for beyond the recommended 5-a-day of fruits and veggies, essential for recovery, immunity, and performance. High physiological loads can reduce immunity, so filling up on micronutrients is key. Energy output will naturally be lower on rest days, so focus on nutrient-dense foods to support health and recovery, enhancing your carb intake, fiber, and hydration.
Personalize Your Approach: Everyone’s rest-day routine is different, and that’s okay! The nutrition you consume on a rest day sets you up for upcoming sessions, providing muscle protection, replenishment, and reducing injury risk. Embrace what works best for you.
Remember, rest is just as crucial as training. Without adequate rest, even the fastest athlete won’t achieve their full potential.
Written by Jessica Li