December 29, 2025
Nutrition for sports is still in its infancy, and with new findings, it continues to keep scientists and the public curious. Recommended ranges for energy, carbohydrates, and protein, which have been in place for decades, remain applicable during a training cycle. However, it is improbable that a person does the same level of exercise every day. So, which is the right diet on rest days and training days?
The intensity and the duration of an active person’s exercise can change significantly from week to week, month to month, or even year to year, but it is necessary to take into account the differences in activity on a day-to-day basis (i.e., moderate training day, hard training day, competition, or rest day). Rest days and training days have different requirements, but still need fuel. The trick is to modify what you eat instead of cutting down dramatically on your intake.
This article breaks down how the nutrition of a rest day should be different from that of a training day without risking recovery, performance, or progress.
Most athletes include rest days in their training schedules, and it is mainly to allow their bodies to recover from the hard workout. There is a general idea that rest days require less food intake as one is less active, thus less fuel is needed by the body. But in many cases, this is not the scenario. If you consult most nutritionists or dieticians, they will tell you to keep up with the caloric intake necessary for those who want to gain muscle mass and physical fitness.
Here are the reasons why you should still eat well and the proper steps you should take to meet your nutritional needs on the days you do not train.
The actual body work might have been done during training, but the body improves when it rests and after workouts. Muscle actually goes on repairing and regenerating for 48 hours post-exercise, hence it does not hurt to supply and then convert your calories into nourishment for that recovery process on your rest days.
If you do not get your nutrition right, then you are not going to be able to reap all the benefits that could come from your effort, and possibly experience more delayed onset muscle soreness. What you eat on your off days will also determine how ready you will be for the workout in the coming days.
As muscle regeneration will still be happening after the workout days, it is crucial to consume the right amount of carbs and protein to support it. Depending on the type of training and muscle growth you aim for, you would generally want to have between 0.8g to 2g of protein per kg of your body weight.
Carbohydrates are just as necessary since they are the main source of energy for the regeneration process. They also assist in replenishing the glycogen reserves in your muscles and liver, thus making you ready for your coming workouts.
One of the most common mistakes is not considering proper hydration on the rest days, while it is just as important. In fact, taking sufficient water and electrolytes will not only prevent muscle pain and cramping but also keep you feeling fresh when you return to the gym.
If your region is hot, then aim for a daily intake of two litres of fluids even on your off days.
Pro tip: Track your recovery with ChAIron's AI coaching: personalized plans ensure optimal protein and carbs on rest days.
Carbohydrates will be the first to be reduced in the diet on rest days, but it should not happen this way.
Carbs are the main source of energy for the tissues; they are replenished during recovery, and the glycogen stores are refilled. Therefore, the intake is usually increased to match the training demands.
Carbs can be slightly reduced, but they should not be completely withdrawn. They are still contributing to the support of the bodily recovery as well as the energy needs of the day.
Instead of removing carbs from the diet completely:
This method allows one to maintain energy without the risk of overfeeding.
The Protein Consistency Rule
The intake of protein is to be equal on rest and training days.
Protein has a vital role in:
Lowering protein on rest days may result in slower recovery and an undesired change in body composition. Keep the protein distribution even over meals, no matter the training status.
Fat is a nutrient that sometimes plays a bigger role in the diet on days of rest. At the same time that sugar may be a little bit lower, fat is doing its thing by:
Good fat sources like nuts, seeds, avocado, and oils can be included in the diet more liberally on rest days without affecting the performance of the training.
Example: Training Day vs Rest Day Plates
Training Day Plate:
Rest Day Plate:
The structure of the day remains the same, but the proportions change.
Build these plates effortlessly with ChAIron's meal and workout planner.
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