What's more beneficial from a recovery standpoint, factoring in autophagy v. fueling up to promote muscle repair? Coming from my chronic-cardio days, I always ate a lot on rest days with the mindset of 'rebuilding.' These days, if I'm being intentionally lazy, I simply don't get hungry. Is one meal (usually dinner) sufficient enough for repair, or should you be eating more in order to facilitate recovery?
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Eat when hungry, fast if not. Your body will tell you what it needs in order to recover. |
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if your ultimate goal is to build muscle, I would at least eat between 200 cals deficit to maintenance, with that, you'll get enough to recover(taking in consideration that you eat big post workout as it is way more important). you don't really need the surplus on off days. i hope this helps! |
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Depends on your training. On my heaviest day, I'll keep the food intake for 24 hours afterwards. This usually extends into at least the first 2 meals of the next day, especially if the training is at night. |
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I'd only trust the hunger signal, if you know it works right. Mine has never been worth piddle and lies like a dog coming and going. The answer to your question depends on goal, when I do resistance workouts, I follow on rest day at full maintenance plus a little, and extra sleep. The resistance load gives some additional hepatic insulin sensitivity that lasts a while so my glucose stays controlled as long as I'm gentle with the food mix; and the sleep gives me best response for repair and adaptation. I can run at a solid calorie deficit on days that are cardio focused (high intensity steady state plus intervals, 60-120 minutes); so any modest excess left over from a post resistance rest day can get burned up pretty fast. I think its a good mix; your mileage may vary... |
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