Rest Days are for Refueling
As I mentioned in a previous post, athletes and individuals who are physically active need to be intentional about meeting their nutritional needs. Despite the common concern about eating too much food, highly active individuals can easily underfuel and miss out on key nutrients that are essential for supporting their fitness goals and overall wellness.
Underfueling is especially a concern among individuals who are either increasing their exercise demands or sustaining a period of elevated physical activity. Requiring more output from your body means that your body will require more input (food) from you. However, hunger levels are often suppressed after physically demanding work, leading to a delay in your desire for a nutrient-dense, balanced meal. Other factors, such as exercising in hot weather, can also suppress hunger. This is where rest days are particularly beneficial.
Days of rest from increased exercise demands are necessary to allow your muscles time to repair after increasing their output. This is a concept that is generally acknowledged and accepted. However, there is a common misconception that caloric intake should be reduced on rest days, since your energy expenditure on those days is also reduced. In contrast, rest days are opportune times for refueling and nourishing your body.
Many physically active individuals find that they are more hungry on their rest days, and this is to be expected! As mentioned previously, hunger is often suppressed and delayed after intense exercise, yet rest days provide hunger restoration and, consequently, a perfect opportunity to refuel your muscles with nourishing meals and snacks.
Unfortunately, many individuals resist their hunger cues on days they do not exercise, believing they may not “deserve” to eat as much on days of reduced physical activity. Not honoring your hunger cues on rest days will ultimately lead to under-fueled muscles, discomfort during exercise, and a decreased metabolic rate. To be clear, if you are restricting your caloric intake on rest days out of concern that you will gain weight, you will actually be counteracting your efforts in the long-run by impeding muscle growth, hindering exercise capacity, and reducing your metabolism. In short, you will be kicking yourself in the foot.
The bottom line is that days of rest from exercise are NOT days of rest from adequate nutrition. Listen to your hunger cues on rest days and enjoy balanced, nourishing thoughout the day. Focus on sources of protein, complex carbohydrates, and a variety of colorful fruits and vegetables. Doing so will support your muscle recovery and your exercise output in the following days.
Working with a dietitian is a great way to successfully meet your nutrition goals! I am currently taking virtual appointments. If you would like to work with me, click here for a FREE 15-minute discovery call to see if we are a good fit.