Rest days are a vital part of any fitness training program and one that doesn’t get the attention it deserves. Exercise is a healthy pursuit and one that can change your body composition for the better, but your body also needs time off from exercise for rest and recovery. The harder you work out, the more recovery time your body needs between workouts. Without adequate rest and recovery, your body won’t perform its best. Rest days also offer a mental break from working out.
Most people need at least one day of rest per week where they don’t do a structured aerobic or strength-training session. Some fitness trainers recommend two rest days each week. That doesn’t mean you have to sit on the couch. A rest day might comprise a relaxing walk, stretching, or gentle yoga. However, the movement you do on a rest day shouldn’t be intense, and it should be an activity you enjoy.
One question you might have is about your rest day diet. Should you eat the same on a rest day as you do on a day where you’re working out intensely?
How to Eat on a Rest Day
It might be tempting to eat the same way you do on a rest day as you do when you’re burning off a lot of calories, but if you’re trying to control your weight, that’s not a good idea. There’s no need to obsess over counting calories or carbs, but it’s best to scale back on processed carbs. Even better, eliminate them entirely! When you’re exercising at a high intensity, it increases your insulin sensitivity, giving your body a greater ability to handle carbohydrates. Make sure the carbohydrates you eat are fiber-rich and that your carbs come from whole food sources.
You still need the same nutrients that you do when you work out, but you don’t need as many calories and carbohydrates since you’re not depleting your muscles’ glycogen store. You also still need protein, but if you drink a protein shake on workout days, skip on days you’re not exercising.
Recognize True Hunger
Some people feel hungrier on days they don’t work out. That might sound counterintuitive since you’re burning fewer calories. However, exercise can suppress appetite short term, especially if you work out at a high intensity. Some studies show that exercise suppresses the appetite hormone leptin for several hours after a workout. Plus, it increases levels of a hormone that stimulates appetite called ghrelin. The benefits are greatest when you work out at a high intensity, and, based on one study, aerobic exercise is more effective for suppressing appetite than weight training.
You may feel hungrier on days you don’t work out due changes in appetite hormones, however, you might also eat more because on rest days you have more time, are less focused on your fitness routine, and your day is less structured. Learn to recognize when you’re physiologically hungry and when you’re craving food because of boredom or due to emotional hunger or stress. If something less exciting, like an apple, sounds appealing, it’s genuine hunger. If only a cookie will hit the spot, it’s likely boredom or stress-related hunger.
Know when you really are hungry! Rate your hunger on a scale from one to five before eating something. If it’s not a four or five, it may not be physiological hunger. Try drinking a glass of water before eating something too. Studies show we can interpret thirst as hunger and eat something when we should be drinking instead.
Don’t Deprive Your Body of Fluids
Also, don’t forget about the importance of hydration. Many people let their fluid intake drop on days they don’t exercise. When you work out, you’re more aware of how important it is to drink fluids, but there’s less focus on hydration on days you’re not as active. However, even mild rehydration, at a level you don’t feel thirsty, can make you feel tired and lack motivation. Some people even experience a mild headache. So, don’t let your hydration practices fall by the wayside on rest and recovery days.
How much water do you need? According to some sources, we should drink about half of our body weight in ounces of water each day. For example, if you weigh 140 pounds, 70 ounces of water is appropriate. Get your liquid from sources without added sugar, as the sugar only adds extra calories. Water and unsweetened tea are healthy choices. If you’re hydrating the right amount, your urine should be pale yellow or lighter in color. If your urine is darker yellow or brown, you have some catching up to do!
The Bottom Line
Curb the urge to eat whatever you want on a rest day. You need fewer carbs and calories than on a day you’re doing an intense workout. However, you still need nutrients, so choose more nutrient-dense, whole foods, and skip the junk. Also, on rest days, make sure you’re eating because you’re hungry, not out of habit. Do some low-intensity exercise, like walking outdoors or low-intensity cycling around the neighborhood. Nature walks help lower cortisol, a stress hormone that also increases appetite. Rest days are a chance to reboot and unwind. Staying active keeps boredom out of the equation, and that curbs mindless eating. Keep your rest days fun and relaxing, so you can jump back into your workouts with more dedication and vigor than ever!
Enjoy your rest days!
References:
- Recovery in Training: The Essential Ingredient. Jonathan N. Mike, M.S. and Len Kravitz, Ph.D.
- J Int Soc Sports Nutr. 2008; 5: 17.Published online 2008 Oct 3. doi: 10.1186/1550-2783-5-17.
- Nutrients 2018, 10(2), 253; https://doi.org/10.3390/nu10020253.
- com. “Exercise Suppresses Appetite By Affecting Appetite Hormones”
- Broom et al. The influence of resistance and aerobic exercise on hunger, circulating levels of acylated ghrelin and peptide YY in healthy males. AJP Regulatory Integrative and Comparative Physiology, 2008; DOI: 10.1152/ajpregu.90706.2008.
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