Eating on a rest day: 6 tips for your recovery
You can accomplish your goals more quickly if you follow the right diet on your days off. We specify for you what you must consume and why.
Days off are just as vital as training days. The body recovers on the days when we don't exercise; it fixes muscles, eliminates toxins, and goes through adoption processes to give you greater strength when you work out the next time. Known as "super-compensation," this effect is essential to the success of your training sessions.
You may be wondering, "But what should you eat on a day of rest," after reading this information. Here are six suggestions to help you select the healthiest foods for a speedy and complete recovery.
1 Listen to your body
But pay attention. Consume mindfully and slowly. Recognize when you are hungry and when you are full. Additionally, resist the urge to eat chocolate whenever you feel like it. Cravings of any kind are rarely appropriate for an intuitive diet.
Usually, cravings indicate a missing component. For instance, chocolate includes sugar-derived carbs and zinc, among other things. The good news is that oats and other healthy meals include both minerals.
2 Eat foods with many nutrients
This essentially means that you need to cut out simple carbs and bad fats from your diet. Pizza, for instance, is high in calories but low in nutrients. Alternatively, consume a diet rich in nutrient-dense foods, such as those high in vitamins and minerals.
Whole grains, legumes, and vegetables are always a healthy choice. Try our vegan protein pizza if you're in the mood for pizza.
Eating fresh vegetables is not the same as taking dietary supplements. In case you are unable to consume a well-rounded meal, Vitamins can be of assistance to you. They are produced using fresh produce that is sourced from community-supported agriculture.
However, you must consume adequate potassium if you are an endurance athlete. This electrolyte is essential for the synthesis of energy (ATP) and the storage of carbohydrates as muscular glycogen stores. It is an ally of sodium. Bananas, apricots, raspberries, carrots, cabbages, cashews, almonds, and peanuts are a few foods high in potassium.
3 Reduce carbohydrates
You don't require energy to train on days when you don't work out. You can, therefore, eat fewer carbohydrates on these days. Rather, you must provide your muscles with high-quality protein and beneficial fats.
These days are ideal for experimenting with nutritious low-carb dishes. Though they seem uninteresting, they are quite tasty. We assure you.
Advice: You can get all the protein you require from our protein smoothies and snacks.
4 Adjust macros to your objective
Distribution of macronutrients (proteins, fats, and carbohydrates) must always be done with your goal in mind.
All three macronutrients are essential for athletes. However, each person has a different amount of each. For example, you will require more carbohydrates if you engage in more aerobics. Eating the proper amounts of protein and amino acids should be the main focus for anyone who lifts weights or is trying to lose weight.
5 Eat quality foods
Would you like to put in your all? Thus, you must ensure that the goods you consume are of the highest caliber. Steer clear of foods that have a lot of chemical or added sugar. Consume raw fruits and veggies. You can get complex carbohydrates, proteins, fiber, and a good variety of nutrients from legumes like quinoa and chickpeas.
6 Don't forget about proteins
Muscles require protein for proper recovery and the creation of new muscle fibers. It is generally advised to consume 1.2 grams of protein for every kilogram of body weight. Even on days when you don't participate in sports, your meals should always include high-quality proteins. Additionally, if you prefer to reduce weight over building muscle, this is crucial.
While a fast-absorbing whey protein shake is ideal for post-workout recovery, on days off when we don't work out, it's preferable to provide our muscle fibers a longer-lasting source of nutrition, such as casein or vegan protein.