Do you know the answer to this question?
Carbohydrates are an important part of a healthy diet. They provide energy and help your body function properly. But, should you eat carbs on rest days?
The answer is no. Eating carbs on rest days can lead to weight gain and other health problems.
Don’t eat carbs on rest days!
Eating the right number of calories and nutrients each day to maintain muscle, prevent weight gain, and energize your workouts is essential. Fitness lovers often believe that nutrition is only necessary to support muscle recovery on workout days.
But this is a misconception because adequate nutrition is vital for reducing workout-related muscle soreness and related discomfort on all days.
Here we will specifically talk about a critical nutrient for muscle development – carbohydrates, on rest days. Studies suggest that carbs are necessary for maximum protein absorption. They promote faster recovery following a workout session and prevent muscle breakdown.
When we have depleted our energy, our body uses carbs from the stored glycogen before resorting to fat stores. Even during the resting period from the gym, our nervous system and brain function depend on carb-derived energy.
Insufficient carbs can lower energy levels; cognitive function and cause mood swings. Carbs also activate the synthesis of serotonin, which relaxes us and promotes healthy sleep.
The requirement of carbs during rest days may differ from workout days. Studies suggest that intake of proteins and carbs in the ratio of 1:3 is beneficial to meet daily workout and recovery needs. However, there is no disadvantage in keeping the same proportion for the rest day as well.
Instead, one can focus on replacing simple carbs with complex as there is no need for a sudden burst of energy. It is best to consume dietary fiber-rich carbs like beans, vegetables, and whole grains throughout the day. They will be reserved as glycogen in the muscles and liver and keep you full, and you will be prepared for the next day’s workout session.
To sum up, carbohydrates are essential during rest days in addition to proteins, healthy fats, and water. Avoiding carbs on rest days can severely impact your next day’s athletic performance.
Should you eat carbs on rest days?
“It takes 24-48 hours for the bulk of recovery to occur after a challenging workout, so it’s important on a rest day to consume enough carbohydrates to use as energy to recover, enough quality fats to bring inflammation down and support the heart and joints, and enough protein to repair body tissues,” she says.
How many carbs should I eat on off days?
The number of carbs clients should consume on a rest day depends on how active they are. If they are fairly sedentary, 3-5 grams per kg of bodyweight may be enough. Carbs should also be lowered if the client wants fat loss in addition to building muscle.
What should I eat on rest days a day?
Aim for 20-30g protein every 2-4 hours throughout the day. This will support recovery by keeping your intake of amino acids steady. Focus on natural, complex carbs from wholegrains, potatoes and root vegetables, and fruits as these will deliver important vitamins, minerals, and fibre.
Should you eat differently on rest days?
Although intuitively you might think you don’t need as much food on your rest days, it’s important to eat as you normally would between workouts to replenish your glycogen stores for energy, promote muscle recovery and growth, and support your body’s essential daily functions.
What should I do on rest days?
Here are some examples of low-intensity activities to do on your rest day.
Walking.
Slow jogging.
Biking.
Yoga or tai chi.
Dancing.
Kayaking.
Swimming.
Rowing.
Why do I crave carbs on rest days?
When you have depleted your energy, your body uses carbs to restock glycogen stores before using up fat stores on your day off. Your body needs approximately 125g of carbs a day to support your liver’s glycogen reserves.
