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How to eat on rest days?

by (115) Updated March 11, 2012 at 2:57 PM Created March 10, 2012 at 9:20 PM

Basically, I feel that I've got my eating pretty dialed in on workout days. I eat 4-7 meals/snacks a day with heavy protein and heavy fat with light carb pre workout, and then heavy protein and carb with moderate fat post workout and it's been working very nicely. What I'm not sure about is how I should be eating on rest days. I'm active 6 days a week, doing crossfit 5 or 6 times per week, though I'll often swap the 6th workout for another activity such as parkour or skiing. How should I be eating to maximize my recovery and gains on the rest day? I've seen posts on here suggesting low carb high fat, and I've seen the exact opposite suggested with high carb low fat. If it makes any difference, the workouts we do at my gym usually include a strength segment where we do 3-5 working sets of either squat, deadlift, bench, front squat, clean and jerk, snatch, presses, or any other power/strength movement you can think of, as well as a metcon of varying lengths and types at the end of the workout. I also work in a kitchen, so I spend 8+ hours a day walking around and burning energy, so regardless of my meal composition I need to eat a ton. Any input is appreciated! Also, if you have any tips for how I could be improving my eating on workout days, I'd love to hear them!

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5330 · March 11, 2012 at 2:35 PM

If you eat mainly low carb and simply carb back-load after any workouts that will line up with what you are doing now and should be fine. On days when you don't work out hard just don't eat those post workout carbs. Since you are extremely active maybe I would do something like around 100g all days with up to 2-300g during the post workout time based on the work performed. You'll have to play with that though as I can't truly say what you should do.

Good luck with your training!

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77338 · March 10, 2012 at 10:57 PM

What you eat on your "REST DAY" means nothing in comparison to the 800 lb. gorilla in the room. Why are you Xfitting 5-6 wdays a week? Anthing you do on your upcoming THREE REST DAYS each week will add almost everything to your goals. Just stay home and cook, and take a SLOW walk. Good luck. Edit. I just reread your question: With your job, bag the walk. Cook, eat and lie on the couch .

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77338 · March 11, 2012 at 2:57 PM

On rest days I have high fat and moderate/high protein. Maybe some carbs but only a very small amount.

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20 · March 10, 2012 at 11:36 PM

Is it really best not to eat fat after a workout?

I usually just eat what I normally would do in any meal. Just mix up your proteins and get a lot of variety in there.. The most important thing is not to overstress the body, you will see huge results when you rest. Working out will not reduce your fat if your adrenals are stressed or you have digestive issues. Be kind to your body, I can see that you're training and the body can withstand a hell of a lot, but it reacts the best when it is properly rested. Sleep as much as you can!

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2945 · March 10, 2012 at 9:48 PM

I have a similar problem, with highly active weeks and one day of almost complete rest. Usually, I have a light breakfast (a few eggs and veggies), a salad with some protein and olive oil for lunch, and a decent sized dinner with lean protein, moderate fat and carbs. Basically, SAD, only without the grains and fake foods. If I'm feeling really drained, I up the fat, but other than that, I don't do anything special.

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6332 · March 10, 2012 at 9:23 PM

Hell, I can't even begin to relate to what you're doing. You're one active guy!

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