The key to fueling active rest days

Rest days are where recovery happens—but they're often misunderstood. Many athletes undereat on rest days, thinking they "don't need as much." In reality, rest-day nutrition supports muscle repair, reduces soreness, and sets you up for better performance in your next session.

I made this mistake during marathon training—dropping calories too low on rest days and wondering why my legs felt heavy on run days. Here's what actually works.

Why rest-day nutrition matters

Your muscles repair and grow during rest, not during training. Undereating slows this process and increases next-day soreness.

Proper rest-day nutrition helps:

• Reduce inflammation and muscle soreness
• Support muscle protein synthesis
• Replenish glycogen stores
• Maintain stable energy levels

How to balance your macros

Protein: Keep it the same as training days

Your muscles are repairing whether you train or not. Aim for 1.2–1.8 g per kg of bodyweight. At 75 kg, that's 90-135g daily for me.

Carbs: Reduce slightly, but don't eliminate

You're not burning through glycogen like on training days, so you can dial back 15-20%. Keep fruits, vegetables, and whole grains in your meals. You still need carbs for recovery and tomorrow's workout.

Fats: Keep steady

Healthy fats support hormone production and reduce inflammation. Include avocado, nuts, olive oil, and fatty fish regardless of training status.

Common mistake: Dropping calories or protein too low. This slows recovery and makes your next training session harder.

Rest-day meal examples

Breakfast:

• Greek yogurt with berries, granola, and honey
• Scrambled eggs with avocado toast and fruit

Lunch:

• Chicken or tofu bowl with rice, roasted vegetables, and tahini
• Salmon with sweet potato and greens

Dinner:

• Lean beef or turkey with quinoa and salad
• Vegetable stir-fry with shrimp or tempeh over rice

Snacks:

• Protein smoothie with banana, spinach, and almond butter
• Apple with peanut butter
• Mixed nuts and dried fruit

These meals promote repair without feeling heavy or causing sluggishness.

Hydration and key micronutrients

Aim for 2-3 liters of water daily, even on rest days. Dehydration slows recovery.

Important micronutrients for recovery:

Omega-3s – Reduce inflammation and support joint health. Find them in salmon, sardines, walnuts, and flax seeds.

Magnesium – Helps muscles relax. Found in spinach, almonds, and dark chocolate.

Vitamin D – Supports bone health and immune function. Consider supplementing during winter months if you're not getting much sun exposure.

What to avoid on rest days

These habits slow recovery and affect training quality:

❌ Severe calorie restriction – Your body needs fuel to repair

❌ Excessive alcohol – Disrupts recovery processes

❌ High-sugar "cheat days" – Causes inflammation and energy crashes

❌ Skipping meals – Creates nutrient gaps that delay recovery

The bottom line

Rest days aren't "off" days—they're recovery days. And recovery requires proper fuel.

Eat enough to support muscle repair. Keep protein consistent. Don't fear carbs. Stay hydrated. Your next training session will show the difference.

— Luca

References

• ACSM (2017). Recovery nutrition guidelines.
• ISSN (2018). Protein intake for athletes.
• Journal of Applied Physiology (2020). Recovery and muscle repair.