Assuming you have the same stats as above, you’d need to eat 1795 calories on rest days … ._1EPynDYoibfs7nDggdH7Gq{margin-bottom:8px;position:relative}._1EPynDYoibfs7nDggdH7Gq._3-0c12FCnHoLz34dQVveax{max-height:63px;overflow:hidden}._1zPvgKHteTOub9dKkvrOl4{font-family:Noto Sans,Arial,sans-serif;font-size:14px;line-height:21px;font-weight:400;word-wrap:break-word}._1dp4_svQVkkuV143AIEKsf{-ms-flex-align:baseline;align-items:baseline;background-color:var(--newCommunityTheme-body);bottom:-2px;display:-ms-flexbox;display:flex;-ms-flex-flow:row nowrap;flex-flow:row nowrap;padding-left:2px;position:absolute;right:-8px}._5VBcBVybCfosCzMJlXzC3{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:21px;color:var(--newCommunityTheme-bodyText)}._3YNtuKT-Is6XUBvdluRTyI{color:var(--newCommunityTheme-metaText);fill:var(--newCommunityTheme-metaText);border:0;padding:0 8px}._3YNtuKT-Is6XUBvdluRTyI:active,._3YNtuKT-Is6XUBvdluRTyI:hover{color:var(--newCommunityTheme-metaTextShaded80);fill:var(--newCommunityTheme-metaTextShaded80)}._3YNtuKT-Is6XUBvdluRTyI:disabled,._3YNtuKT-Is6XUBvdluRTyI[data-disabled],._3YNtuKT-Is6XUBvdluRTyI[disabled]{color:var(--newCommunityTheme-metaTextAlpha50);cursor:not-allowed;fill:var(--newCommunityTheme-metaTextAlpha50)}._2ZTVnRPqdyKo1dA7Q7i4EL{transition:all .1s linear 0s}.k51Bu_pyEfHQF6AAhaKfS{transition:none}._2qi_L6gKnhyJ0ZxPmwbDFK{transition:all .1s linear 0s;display:block;background-color:var(--newCommunityTheme-field);border-radius:4px;padding:8px;margin-bottom:12px;margin-top:8px;border:1px solid var(--newCommunityTheme-canvas);cursor:pointer}._2qi_L6gKnhyJ0ZxPmwbDFK:focus{outline:none}._2qi_L6gKnhyJ0ZxPmwbDFK:hover{border:1px solid var(--newCommunityTheme-button)}._2qi_L6gKnhyJ0ZxPmwbDFK._3GG6tRGPPJiejLqt2AZfh4{transition:none;border:1px solid var(--newCommunityTheme-button)}.IzSmZckfdQu5YP9qCsdWO{cursor:pointer;transition:all .1s linear 0s}.IzSmZckfdQu5YP9qCsdWO ._1EPynDYoibfs7nDggdH7Gq{border:1px solid transparent;border-radius:4px;transition:all .1s linear 0s}.IzSmZckfdQu5YP9qCsdWO:hover ._1EPynDYoibfs7nDggdH7Gq{border:1px solid var(--newCommunityTheme-button);padding:4px}._1YvJWALkJ8iKZxUU53TeNO{font-size:12px;font-weight:700;line-height:16px;color:var(--newCommunityTheme-button)}._3adDzm8E3q64yWtEcs5XU7{display:-ms-flexbox;display:flex}._3adDzm8E3q64yWtEcs5XU7 ._3jyKpErOrdUDMh0RFq5V6f{-ms-flex:100%;flex:100%}._3adDzm8E3q64yWtEcs5XU7 .dqhlvajEe-qyxij0jNsi0{color:var(--newCommunityTheme-button)}._3adDzm8E3q64yWtEcs5XU7 ._12nHw-MGuz_r1dQx5YPM2v,._3adDzm8E3q64yWtEcs5XU7 .dqhlvajEe-qyxij0jNsi0{font-size:12px;font-weight:700;line-height:16px;cursor:pointer;-ms-flex-item-align:end;align-self:flex-end;-webkit-user-select:none;-ms-user-select:none;user-select:none}._3adDzm8E3q64yWtEcs5XU7 ._12nHw-MGuz_r1dQx5YPM2v{color:var(--newCommunityTheme-button);margin-right:8px;color:var(--newCommunityTheme-errorText)}._3zTJ9t4vNwm1NrIaZ35NS6{font-family:Noto Sans,Arial,sans-serif;font-size:14px;line-height:21px;font-weight:400;word-wrap:break-word;width:100%;padding:0;border:none;background-color:transparent;resize:none;outline:none;cursor:pointer;color:var(--newRedditTheme-bodyText)}._2JIiUcAdp9rIhjEbIjcuQ-{resize:none;cursor:auto}._2I2LpaEhGCzQ9inJMwliNO{display:inline-block}._2I2LpaEhGCzQ9inJMwliNO,._42Nh7O6pFcqnA6OZd3bOK{margin-left:4px;vertical-align:middle}._42Nh7O6pFcqnA6OZd3bOK{fill:var(--newCommunityTheme-button);height:16px;width:16px;margin-bottom:2px} Training days and rest days are different in the gym. For snacking, you should include carbs, fiber, protein and fat in some way. The carbohydrate-to-protein ration should stay the same, and timing is important, says Jones. Taking a rest day doesn't necessarily mean you should cuddle up on the couch with a big bag of cheese curls and a giant jug of soda, because this isn't an efficient calorie-burning activity. .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)} You’re still going to the gym. Need a quick reference guide to recap all of these options for your everyday nutrition and nutrition to support training? Yes — building muscle doesn’t happen just following a workout. I am way hungrier on rest says between workouts than workout days though. Maintaining the same balance of macronutrients on training days and rest days has proven to work best for us and our clients. (Note: for those training for and competing in ultra-endurance events, needs may rise to 12 g/kg.) 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. .LalRrQILNjt65y-p-QlWH{fill:var(--newRedditTheme-actionIcon);height:18px;width:18px}.LalRrQILNjt65y-p-QlWH rect{stroke:var(--newRedditTheme-metaText)}._3J2-xIxxxP9ISzeLWCOUVc{height:18px}.FyLpt0kIWG1bTDWZ8HIL1{margin-top:4px}._2ntJEAiwKXBGvxrJiqxx_2,._1SqBC7PQ5dMOdF0MhPIkA8{height:24px;vertical-align:middle;width:24px}._1SqBC7PQ5dMOdF0MhPIkA8{-ms-flex-align:center;align-items:center;display:-ms-inline-flexbox;display:inline-flex;-ms-flex-direction:row;flex-direction:row;-ms-flex-pack:center;justify-content:center} Since you'll be burning less calories as you don't have training that day, it's only logical that you'll eat less. 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. Eat enough on Sunday to make sure you are hitting your weekly goal. We caught up with top experts to run us through the proper way to take a load off. Your email address will not be published. So let's assume you train 4 times a week lifting weights, which leaves 3 potential rest days a week. Fats and proteins are the same, but since calories are lower, I have to eat less carbs, so it works out pretty well. Even if you think it’s an “easy day”, eating less than your body requires can result in poor performance. 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. sticking to your macros. ._3bX7W3J0lU78fp7cayvNxx{max-width:208px;text-align:center} What to eat on a rest day. When it comes to how sports nutrition changes day to day, these are the most significant days. Answered: Should I Eat the Same Amount of Protein on Off-Days? So, let's say you're bulking Each month that would be 24 days of eating above maintenance and 4 days of eating at or less than maintenance. 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. Press question mark to learn the rest of the keyboard shortcuts. Protein is a structural and metabolic nutrient. 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. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. Without carbs, your brain and muscles won’t be very efficient! When cutting, you need to eat 20% less than your maintenance intake on rest days. When cutting it depends on a lot of factors but usually I continue my cut. Print this graphic so you remember what works best when! Are you bulking? On rest days, your body generally needs less calories because you’re not as active. 1. A rest day can help make up for that, ensuring you aren’t dealing with low energy availability in the future. For anyone who is … Make sure that your protein intake is adequate to support muscle repair, and include complex carbohydrates as well as fruit and vegetables. I usually do two higher calorie days, 4 regular days, and one rest day where I eat a little less than all the other days. This means you’ll not only get the balance of nutrients your body needs for every day functions and exercise, but you’ll also feel satisfied, keeping you from constantly thinking about food or grazing all day long. When lean bulking, you need to eat 20% more than your maintenance intake on rest days. Required fields are marked *. Either option isn’t going to cause you to … ._1PeZajQI0Wm8P3B45yshR{fill:var(--newCommunityTheme-actionIcon)}._1PeZajQI0Wm8P3B45yshR._3axV0unm-cpsxoKWYwKh2x{fill:#ea0027} You have to challenge yourself with your workouts to change yourself. 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 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). So even though you’re resting, listen to your body and make balanced, nutritious food choices that help you recover. What To Eat On Rest Day. Even though most people eat enough total protein in a day, it’s still relevant to mention that athletes do have higher needs (1.2-2.0g/kg or .54-/.91 g/lb). Carbohydrate needs for the active population range from 6-10 grams per kilogram of body weight. On these days, you still need plenty of carbs, fats and our dear friend protein to help aid recovery. These same products can be consumed during high-intensity exercise lasting longer than an hour to maintain blood sugar levels while offering additional energy. 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. ._3Im6OD67aKo33nql4FpSp_{border:1px solid var(--newCommunityTheme-widgetColors-sidebarWidgetBorderColor);border-radius:5px 5px 4px 4px;overflow:visible;word-wrap:break-word;background-color:var(--newCommunityTheme-body);padding:12px}.lnK0-OzG7nLFydTWuXGcY{font-size:10px;font-weight:700;letter-spacing:.5px;line-height:12px;text-transform:uppercase;padding-bottom:4px;color:var(--newCommunityTheme-navIcon)} Gentle stretching and yoga will increase circulation, warm your muscles and loosen tight joints without the stress of an intense workout. If I am able (work-home balance), I will eat less however if I'm at a business event or doing something with the family that requires me to eat while out and about on my rest day, then I might eat more. On rest days, you don’t need to focus as much on meal- and snack-timing since there are no pre-workout, intra-workout, or post-workout considerations. To lose fat, eat less than 40-50 grams of carbs on the days when you don't exercise. I agree to receive emails from Kelly Jones Nutrition. Plus, keeping everything the same means you have one less thing to think about. You'll still hit your goals. However, most people think of protein only for muscle repair and growth! On the flip side, when you’re ready to hit the gym, the classic CLIF BAR® Energy Bars are great pre-workout fuel. If you're doing 6 on, 1 off then it won't matter regardless of goals. Why you are probably better off doing nothing. It generally happened over the course of your recovery, which can take over a day. Some rest days I eat less and some I eat more. 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. The food that you eat on a rest day can help to speed up muscle recovery as your body adapts to your training load. Just ensure you’re eating every 3-4 hours to supply the body with adequate energy and recovery nutrients. 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. When we eat carbohydrates, some are immediately used for energy (fast-acting) and others work longer to maintain blood sugar. But the other nutrients that fresh food offers are important, too. Go for a walk or play ball with kids or pets if you have them. .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} Go low carb for three or four days in a row, and load up on carbs on the fourth or fifth day. Whether you’re training for a big race or just looking to have a productive workout with your personal trainer, you want to ensure you’re fueling for it every day! The recommendation is 0.25-0.3g/kg post-workout. In fact, restricting energy intake too much on easy days and rest days may mean poor recovery as well as poor performance on harder days and competition days. March 27, 2011 By Davey Wavey. ._3-SW6hQX6gXK9G4FM74obr{display:inline-block;vertical-align:text-bottom;width:16px;height:16px;font-size:16px;line-height:16px} I may evaluate numbers behind the scenes for a client to ensure they’re eating enough of each nutrient. The theory behind this is that your rest days are the days where your body recovers and therefore you should eat to … 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. Eating mindfully can help you to give your body the nutrients it needs for muscle repair. I’m also excited they’re giving me the opportunity to answer: what should you eat on training vs. rest days? Save my name, email, and website in this browser for the next time I comment. Whether you are participating in an organized sport or simply performing a high level of fitness at the gym, you require more energy and nutrients. Let me explain why. When it comes to race day, rule number one is don’t try anything new! Snack prior to exercise as you would on your hardest training days. In my opinion you should eat more on your rest day. Once it is snack time, top off glycogen stores. 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. ._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} Your email address will not be published. Dear Bryan, While you might take Sundays and Wednesdays off, your body … Even if you don’t exercise on your carb loading day, it's no need to worry about weight gain. 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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. However, it is unlikely that someone does the same amount of activity every single day. Only reason to vary food day to day is if you need a certain blend of macros for energy, but that's not something most need to worry about, I usually either eat the same or just end up eating a bit less since I'm just not as hungry. Go with a balanced carbohydrate-rich breakfast that you enjoy. Carbohydrates are the preferred energy for the brain as well as your muscles, and support many other functions. 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). There's no reason why you can't keep your training and rest day nutrition exactly the same. Additionally, most people engaging in endurance exercise have a small energy deficit from the harder training days. You still need carbs, fats, and protein, as they help in … 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… “Significantly reducing calories on rest days is a crucial mistake that athletes make,” says Angie Asche, M.S., R.D., a Dietitian working with Olympic lifters and NFL players. ._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} The extra carbohydrate is reserved as glycogen in muscles and the liver. Rest! Calories on Rest Days When Cutting. No matter how many hours a week you spend training, the type of activity you do or the intensity you are exercising, the two main nutrients to focus on are carbohydrate and protein. 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. Bodies don’t all react the same way to the same movements. Still, the convenient nutrients found in high quality packaged foods, like many CB&C products, can help boost intake to support the extra stress you take on due to the demands of training. Your body will be working to recover from training session one, but you need to have energy for two! Start your day off strong with a balanced breakfast like oatmeal with fruit, a veggie-rich omelet or yogurt topped with CLIF® Energy Granola which has 26 of whole grains, 8g of plant-based protein and a good source of fiber. Just ensure you’re eating every 3-4 hours to supply the body with adequate energy and recovery nutrients. From, Bryan. After a harder workout, get carbs and protein quickly, especially if you’ll be training again later. Start your day off strong … Eat Enough Calories. ._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} You're right. But instead of trying to omit a specific number of calories, simply listen to your body. On the days that I exercise, I make a protein shake with whey powder. Exercise Science & Health, Texas State University (2017) Answered April 4, 2017. Whole foods are an excellent foundation to everyone’s diet, but those who are active and frequently on-the-go may benefit from high-quality packaged foods, like CB&C products, to meet energy and nutrient needs. Glycogen is broken down in the muscle for moderate to high-intensity contractions when you’re moving and, in the liver to maintain blood sugar between meals when you’re sleeping and during exercise. During rest days you devote more of your resources to growth and repair. 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. Choose milk, soy milk, yogurt, or CLIF® Recovery Protein Drink Mix if you don’t have much of an appetite. 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. It’s important to remember that eating on rest days is vital as it helps your body recover more efficiently. To make this all easier for your busy lifestyle, I’m covering some of the high-quality convenience products from Clif Bar and Company (CB&C) that you can have on hand to maximize your nutrition. Remember, progression requires more work in the same or less time first and foremost–this translates to higher workout difficulty and intensity. .Rd5g7JmL4Fdk-aZi1-U_V{transition:all .1s linear 0s}._2TMXtA984ePtHXMkOpHNQm{font-size:16px;font-weight:500;line-height:20px;margin-bottom:4px}.CneW1mCG4WJXxJbZl5tzH{border-top:1px solid var(--newRedditTheme-line);margin-top:16px;padding-top:16px}._11ARF4IQO4h3HeKPpPg0xb{transition:all .1s linear 0s;display:none;fill:var(--newCommunityTheme-button);height:16px;width:16px;vertical-align:middle;margin-bottom:2px;margin-left:4px;cursor:pointer}._1I3N-uBrbZH-ywcmCnwv_B:hover ._11ARF4IQO4h3HeKPpPg0xb{display:inline-block}._2IvhQwkgv_7K0Q3R0695Cs{border-radius:4px;border:1px solid var(--newCommunityTheme-line)}._2IvhQwkgv_7K0Q3R0695Cs:focus{outline:none}._1I3N-uBrbZH-ywcmCnwv_B{transition:all .1s linear 0s;border-radius:4px;border:1px solid var(--newCommunityTheme-line)}._1I3N-uBrbZH-ywcmCnwv_B:focus{outline:none}._1I3N-uBrbZH-ywcmCnwv_B.IeceazVNz_gGZfKXub0ak,._1I3N-uBrbZH-ywcmCnwv_B:hover{border:1px solid var(--newCommunityTheme-button)}._35hmSCjPO8OEezK36eUXpk._35hmSCjPO8OEezK36eUXpk._35hmSCjPO8OEezK36eUXpk{margin-top:25px;left:-9px}._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP,._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP:focus-within,._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP:hover{transition:all .1s linear 0s;border:none;padding:8px 8px 0}._25yWxLGH4C6j26OKFx8kD5{display:inline}._2YsVWIEj0doZMxreeY6iDG{font-size:12px;font-weight:400;line-height:16px;color:var(--newCommunityTheme-metaText);display:-ms-flexbox;display:flex;padding:4px 6px}._1hFCAcL4_gkyWN0KM96zgg{color:var(--newCommunityTheme-button);margin-right:8px;margin-left:auto;color:var(--newCommunityTheme-errorText)}._1hFCAcL4_gkyWN0KM96zgg,._1dF0IdghIrnqkJiUxfswxd{font-size:12px;font-weight:700;line-height:16px;cursor:pointer;-ms-flex-item-align:end;align-self:flex-end;-webkit-user-select:none;-ms-user-select:none;user-select:none}._1dF0IdghIrnqkJiUxfswxd{color:var(--newCommunityTheme-button)}._3VGrhUu842I3acqBMCoSAq{font-weight:700;color:#ff4500;text-transform:uppercase;margin-right:4px}._3VGrhUu842I3acqBMCoSAq,.edyFgPHILhf5OLH2vk-tk{font-size:12px;line-height:16px}.edyFgPHILhf5OLH2vk-tk{font-weight:400;-ms-flex-preferred-size:100%;flex-basis:100%;margin-bottom:4px;color:var(--newCommunityTheme-metaText)}._19lMIGqzfTPVY3ssqTiZSX._19lMIGqzfTPVY3ssqTiZSX._19lMIGqzfTPVY3ssqTiZSX{margin-top:6px}._19lMIGqzfTPVY3ssqTiZSX._19lMIGqzfTPVY3ssqTiZSX._19lMIGqzfTPVY3ssqTiZSX._3MAHaXXXXi9Xrmc_oMPTdP{margin-top:4px} Professional, blogger, … eat enough on Sunday to make sure you fuel body. 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