Protein is an important macronutrient that plays a crucial role in muscle protein synthesis and recovery. When on a workout routine, it’s recommended to have a high protein intake on workout days as well as rest days. However, the timing of protein intake on rest days can vary based on your goals and preferences.
Why is protein important on rest days?
Here are some of the key reasons why protein intake remains important even on rest days:
- Muscle repair and recovery – Protein provides the amino acids needed to repair and rebuild muscle tissue, especially after intense workout sessions. Consuming adequate protein on rest days enhances the repair and recovery process.
- Retain muscle mass – On rest days, the body is not primed to synthesize muscle tissue like on workout days. Adequate protein intake helps maintain muscle protein synthesis and prevents muscle breakdown.
- Satiety – Protein is one of the most satiating macronutrients. Eating protein-rich foods keeps you feeling fuller for longer and helps manage hunger and cravings on rest days.
- Metabolic rate – Protein has a higher thermic effect than carbs or fats, meaning your body burns more calories digesting protein-rich foods. This helps support metabolic rate even on rest days.
How much protein do you need on rest days?
The recommended protein intake on rest days is similar to workout days. General protein intake guidelines are:
- 0.4-0.5 grams per pound (0.8-1 grams per kg) of body weight for recreational lifters and fitness enthusiasts.
- 0.6-0.8 grams per pound (1.2-1.6 grams per kg) for intermediate to advanced lifters and athletes.
So for a 150 pound person, protein intake on rest days should be in the range of 60-75 grams. For a 200 pound person, it would be 80-160 grams of protein.
Optimal protein intake and timing
Here is an evidence-based protein intake and meal timing strategy for rest days:
Morning
Consume 20-40 grams of protein first thing in the morning. This helps provide amino acids to kickstart protein synthesis and inhibits muscle breakdown after overnight fasting.
Throughout the day
Aim for 3-4 balanced meals providing a moderate protein serving of 20-40 grams per meal. Spread out your protein intake over the day to support satiety and muscle retention.
Pre and post workout
Have a serving of 15-30 grams of protein both before and after your workout to promote muscle repair and growth.
Evening
Eat a casein-based protein serving of 30-40 grams before bedtime. The slow release of amino acids reduces muscle protein breakdown overnight.
Also, eating a larger proportion of your protein in the earlier part of the day may be beneficial.
Best protein-rich foods for rest days
Focus on incorporating these protein foods throughout the day on rest days:
- Eggs – An excellent source providing 6-7 grams per egg.
- Greek yogurt – Contains 15-20 grams protein per 6 ounce serving.
- Cottage cheese – Offers 14 grams protein in just half a cup.
- Protein powder – Whey, casein, egg or plant-based powders with 20-25 grams per scoop.
- Lean meats – Chicken, turkey, lean cuts of beef and pork provide 25-30 grams per 3-4 ounces cooked.
- Fish – Salmon, cod, tuna offer about 20-25 grams per 4 ounce serving.
- Tofu and tempeh – Provides 15-20 grams protein per half cup.
- Edamame – One cup of edamame beans has around 17 grams protein.
- Milk – An 8 ounce glass of milk contains 8 grams protein.
Sample high protein day on a rest day
Here is a sample higher protein day of eating on a rest day:
| Meal | Foods | Protein (g) |
|---|---|---|
| Breakfast | Greek yogurt with berries and almonds | 20 |
| Lunch | Tuna salad sandwich on whole grain bread | 30 |
| Snack | Cottage cheese and raw veggies | 15 |
| Dinner | Chicken thigh with roasted vegetables and quinoa | 40 |
| Evening snack | Casein protein shake | 25 |
| Total | 130 |
Should you avoid carbs on rest days?
There is no need to drastically slash your carbs on rest days. You can reduce your carb portions slightly while increasing protein and healthy fats. A moderate carb intake in the range of 1-2 grams per pound (2-4 grams per kg) of body weight is recommended to support workout performance.
Conclusion
In summary, protein should not be neglected on rest days for optimal muscle recovery and retention. Aim for 0.4-0.8 grams per pound (0.8-1.6 grams per kg) of protein spaced out over 3-4 meals during the day. Focus on protein-rich whole foods like eggs, yogurt, meat, fish and legumes. Time your pre and post workout protein meals and also consume casein protein before bed. Adequate protein intake on rest days coupled with reduced activity helps repair, restore and build muscle for the next training session.