Rest Day Refueling: Powering Up for Peak Performance as a Runner

Rest days offer a welcome reprieve from the physical demands of training, giving your body the opportunity to repair and recover for the training to come. A common misunderstanding is that since we aren’t as active on rest days, we should cut back on calories – and this couldn’t be any farther from the truth. Proper nutrition is a hugely important part of helping your body recover on rest days.

The truth is, rest days are just as, if not more, crucial for your running success as your training days. This is when the magic happens – your body repairs microscopic tears in muscle tissue, replenishes glycogen stores, and adapts to the training stress you've imposed. But for this magic to unfold, you need to provide the right fuel: nutritious food.

Why Rest Days Demand More (or Equal) Calories

Let's dispel the myth that rest days are for calorie restriction. Here's why you might even need to eat more on rest days than training days:

• Recovery is an Energy-Intensive Process: Muscle repair, rebuilding glycogen stores, and overall adaptation require your body to expend energy. Rest days are not a time for your body to go into a calorie deficit.

• Altered Hunger Cues from Training: Intense training often suppresses hunger cues. Because of this, you may feel increased hunger on rest days – honor your hunger by eating to help ensure that you are addressing any energy deficit that might’ve occurred on training days. 

• Reduced Risk of RED-S: Relative Energy Deficiency in Sport (RED-S) occurs when chronic underfueling hinders your body's ability to perform and recover. Proper fueling on rest days helps promote optimal energy availability and prevent RED-S from occurring. Want to learn more about RED-S? Check out this blog post!

Fueling Your Recovery: Strategies for Optimal Rest Day Eating

Now that we understand the importance of adequate calorie intake on rest days, let's explore some strategies:

• Frequent Meals and Snacks: Aim for regular meals and snacks throughout the day, spaced no more than 3-4 hours apart. This helps provide a steady supply of nutrients for recovery.

• Embrace All Food Groups: Don't neglect any of the macronutrients – carbohydrates, protein, and healthy fats. Just like on training days, your body needs all three to function optimally.

• Carbohydrates – Your Body’s Primary Fuel: While your carb intake might be slightly lower on rest days than training days, you still need plenty of them! Carbs replenish glycogen stores, your primary source of energy during workouts.

• Protein for Muscle Repair: Protein plays a vital role in muscle repair and rebuilding. Opt for lean protein sources like chicken, fish, beans, dairy, lentils, and tofu throughout the day to promote recovery.

• Don't Forget Healthy Fats: Healthy fats provide satiety and support various bodily functions. Include healthy fats from sources like avocados, nuts, seeds, fatty fish, and olive oil.

• Hydration Hero: Just because you're not working out on a rest day doesn't mean you can neglect hydration. Keep a reusable water bottle handy and sip on water throughout the day. Aim for at least half your body weight in ounces.

• Electrolytes for Replenishment: Sweating during training depletes electrolytes, essential minerals for muscle function and proper hydration. Replenish them with electrolyte-rich foods or electrolyte supplements.

• Cravings – Your Body's Wisdom: Sometimes cravings can be your body's way of communicating its needs. If you're craving something sweet, it might indicate a need for more carbohydrates. Honor these cravings to help ensure your nutrient needs are met. 

Rest Day Eating: A Sample Plan

Here's a sample rest day eating plan to illustrate these principles:

• Breakfast: Greek yogurt with berries, granola, and a drizzle of honey

• Mid-Morning Snack: Apple slices with almond butter

• Lunch:  Chicken salad sandwich on whole-wheat bread and a side of pretzels

• Afternoon Snack: Cottage cheese with chopped vegetables and crackers

• Dinner: Salmon with roasted sweet potatoes and steamed broccoli

• Evening Snack: Chocolate chip cookie with milk

Remember, this is just a sample, and your individual needs may vary.

Beyond the Plate: Rest Day Habits for Peak Performance

While nutrition is key for rest day recovery, there are other things you can do to optimize the process:

• Prioritize Sleep: Aim for 7-8+ hours of quality sleep to allow your body to fully repair and recharge.

• Active Recovery: Light activities like walking or gentle yoga can promote blood flow and aid recovery. However, strenuous activity can hinder recovery – a 14 mile walk or intramural soccer game are not appropriate rest day activities.

• Self-Care Rituals: Take time for activities you enjoy, like reading, spending time in nature, or getting a massage. Reducing stress contributes to optimal recovery.

Rest days are an essential part of your training. If you don’t give yourself the fuel and down time to recover on rest days, you risk cutting your training adaptations short – not to mention you significantly increase your risk of injury, illness, low energy availability and RED-S. So chill out, fuel up, and enjoy reaping the training benefits of your hard-earned rest days!