Fitness1 min read
What to eat on rest days
Should you eat less when you're not training? How to adjust your food on rest days to recover well without overthinking it.
Rest days are when your body repairs and adapts to training. It's tempting to cut food right back because you're not burning as much, but under-eating on rest days can slow your recovery.
Do you need to eat less?
Your energy needs are a little lower on rest days, but not dramatically. For most people, it's simplest to keep meals similar every day and let your weekly average do the work. If you track closely, you might trim carbohydrate portions slightly on rest days.
Keep protein steady
Muscle repair continues for a day or two after training. Keep your protein intake consistent, with a good portion at every meal, even on days off.
Focus on whole foods
- Plenty of vegetables and fruit for vitamins and minerals
- Whole grains and starchy vegetables for steady energy
- Oily fish, nuts and seeds for healthy fats
- Enough water to stay hydrated
Listen to your hunger
Some people are hungrier the day after a hard session than on the day itself. That's normal. Eat to your appetite with balanced meals rather than forcing yourself to eat less.
Active recovery
A walk, gentle cycling or stretching on rest days helps circulation and recovery without adding much fatigue. It's also a great time to enjoy a relaxed meal instead of a rushed post-workout snack.
Keep it simple with a plan
With Mealful, your plan already fits your daily calorie goal, so rest days don't need special maths. Just keep protein steady and enjoy the break.
This article is general information, not medical advice. If you have a health condition or specific dietary needs, talk to a doctor or registered dietitian.
