Protein is an important macronutrient that plays many roles in the body, including building and repairing muscle tissue. Many people who strength train wonder how much protein they need on the days they aren’t working out – also known as “off” or “rest” days. While protein needs do decrease slightly on rest days, getting adequate protein is still important for recovery and maintenance. This article will provide science-based recommendations for optimal protein intake on off days for strength training adults.
How Much Protein Do You Need On Off Days?
The recommended daily protein intake for most adults is 0.8 grams per kilogram of bodyweight per day (g/kg/day). This equates to:
- 56g per day for a 150 lb person
- 68g per day for a 180 lb person
- 82g per day for a 210 lb person
However, research shows that strength training adults may need more protein – about 1.0-1.6 g/kg/day – to optimize muscle growth and strength gains. This equates to:
- 68-109g per day for a 150 lb person
- 82-131g per day for a 180 lb person
- 95-154g per day for a 210 lb person
On rest days, your protein needs decrease slightly because you aren’t damaging muscle tissue that then needs repairing. Aim for 0.8-1.0 g/kg/day on rest days. So if you weigh 180 lbs, eat 82-110g of protein on your off days.
Why You Still Need More Protein On Off Days
Here are some reasons why higher protein intakes are still recommended on rest days:
- Maintains muscle mass: Higher protein prevents muscle breakdown when you aren’t strength training. This ensures you maintain your hard-earned muscle.
- Aids recovery: Protein provides the amino acids needed for muscle repair and growth on the days following intense training.
- Supports metabolism: Protein requires more calories for digestion than carbs or fat. This slight boost in metabolism can help with fat loss.
- Promotes satiety: Protein is very filling. Eating enough protein prevents overeating and promotes adherence to a calorie deficit if your goal is fat loss.
When To Eat More Protein
Aim for a protein-rich meal or snack every 3-5 hours while awake on rest days. Some ideal times include:
- Breakfast: 20-40g protein
- Mid-morning snack: 10-20g protein
- Lunch: 20-40g protein
- Afternoon snack: 10-20g protein
- Dinner: 20-40g protein
- Evening snack: 10-20g protein (if needed)
Distributing your protein intake evenly promotes muscle protein synthesis throughout the day.
Best Protein Sources
Focus on getting protein from healthy whole food sources as much as possible on your off days. Some great options include:
- Eggs
- Greek yogurt
- Cottage cheese
- Milk
- Cheese
- Meat
- Poultry
- Fish
- Tofu
- Beans
- Lentils
- Edamame
- Tempeh
- Nuts
- Seeds
You can also incorporate protein powders like whey, casein or pea protein to help meet your daily needs.
Sample High Protein Day
Here is an example higher protein day for a 180 lb strength training adult trying to eat 100g protein on a rest day:
| Meal | Foods | Protein (g) |
|---|---|---|
| Breakfast | 2 eggs, 3 oz turkey, 1/2 cup oats, 1/2 cup Greek yogurt | 40g |
| Snack | Protein shake | 25g |
| Lunch | 6 oz chicken, 1 cup quinoa, 1 cup vegetables | 40g |
| Snack | 1 oz almonds | 6g |
| Dinner | 8 oz salmon, 1 cup rice, 1 cup asparagus | 40g |
| Total | 151g |
Tips For Getting Enough Protein
Here are some extra tips to help you meet your protein needs on rest days:
- Choose leaner cuts of meat like chicken breast and sirloin steak.
- Opt for lower fat versions of dairy products.
- Eat both white and fatty fish like cod, tilapia, salmon and trout.
- Add nuts, seeds, beans or lentils to salads, yogurt, oatmeal and stir-fries.
- Drink milk or eat cheese sticks for quick protein snacks.
- Select higher protein options if dining out like grilled chicken sandwiches or steak.
- Check nutrition labels and aim for at least 5g protein per serving.
Too Much Protein On Off Days?
It’s likely not necessary or beneficial to drastically jack up your protein intake on rest days. There’s no evidence that eating far more than 1.0-1.6g/kg provides any additional performance or muscle building benefits.
The body can only utilize a certain amount of protein at one time for muscle protein synthesis. Consuming excessive protein just results in the excess being burned for energy or excreted.
Additionally, very high protein intakes can potentially displace other important nutrients like healthy fats and carbs needed for recovery.
Signs You Need More Protein
Here are some signs you may need to bump up your protein intake slightly on your off days:
- You’re losing muscle, strength and power between training sessions.
- You frequently feel sore for many days after working out.
- Your workouts feel weaker than normal.
- You’re having trouble making progress with your training goals.
- You get leaner but don’t look as muscular.
- You’re always hungry and thinking about your next meal.
A slight protein increase of 10-20g per day can help resolve these issues if your intake is on the lower end.
Conclusion
Strength training adults should aim for 0.8-1.0g of protein per pound of body weight on rest days for optimal recovery, muscle maintenance and fat loss. Focus on getting protein from whole foods like meat, dairy, eggs, fish and plant sources across 3-5 meals/snacks spaced throughout the day. This provides your muscles with the essential amino acids they need when you aren’t training intensely. Getting adequate protein, without drastically overdoing it, ensures your body is primed for your next intense workout.