Muscle growth needs both training days and as well as rest days. Athletic performance is a by-product of proper rest and recovery.
Rest days are getting more and more recognition. As now people are aware of not just recoveries and physical benefits of rest days but mental benefits also.
What to do on rest days also includes, how much do you eat on rest days?
Whilst it is also a thing which is better learned by experience and mistakes. And people often get confused in this one.
Should You Eat Less On The Days You Don’t Workout?
The question arises when people think that, do we need less calories on a day we have not worked out.
And the answer to this is, it is different for everyone. Answer is more subjective than objective.
For someone who is bulking in his journey and wants to build muscle mass will eat the same amount or more on a rest day.
Rather than someone who wants to lose weight by dropping some calories on both working and non working days.
Most people do not change their food intake on rest days. They keep it the same as training days. And I also recommend this.
This does not mean to go over junk foods/ unhealthy foods.This does not mean to go over junk foods/ unhealthy foods.
In fact, dropping more than enough calories on your rest days could affect your next session. So, you should be approximately precise with your calorie intake.
For people who are losing weight, if you see a downgrade in your performance in the gym after a calorie deficit. You could stop this approach. And if not carry on what you are doing.
The better approach would be, learn by your experience and mistakes. Listen to your body and its needs.
How To Approach Your Rest Days?
After reading the content above, if you have decided to lose or gain weight on rest days. Remember don’t go to extremes on any of things.
Don’t Cut Off Your Protein
Even if you drop some macros from your list. Never ever cut protein. Rest days are also meant for recovery. And protein is the needed component for it.
It is recommended to take 0.8 grams of protein per body weight. Here, I would recommend you to consume 2 grams of protein per body weight.
Hence, protein is a nutrient which everyone chases. Don’t let it down on rest days.
• Don’t Cut Your Macros
Cutting major calories from your diet such as carbohydrates can affect you a lot.
It contributes to hunger which also leads to frustration, mood swings and low energy.