Nutrition tips for good recovery during rest days

After a week of work, you need rest to be able to recover properly. But besides rest, we need to feed ourselves in a particular way to support the recovery process. In an article published on the Foodspring site, nutrition coach Julia-Sarah Hennig shares six rest-day eating tips that will speed up your recovery. According to Julia “to optimize the principle of supercompensation, your body needs energy as well as good macronutrients and micronutrients”.

So what and how? Here are 6 tips from nutrition coach Julia-Sarah Henning for eating well on rest days and thus promoting faster and more effective recovery.

Tip #1: Listen to your body

Listen to him carefully. Eat slowly and mindfully, stop when you are full and eat when you are hungry. But don’t give in to all your chocolate cravings. Sweet cravings often have nothing to do with intuitive eating. Most of the time, these cravings indicate that you are lacking something. Chocolate contains, among other things, zinc and carbohydrates in the form of sugar. Good news: you also find these two nutrients in healthy foods, such as oatmeal.

Tip #2: Eat foods with a high nutrient density

First and foremost, this means cutting out empty carbs and low-quality fats from your menus. Pizza certainly has a lot of calories, but usually contains only a few nutrients. Favor foods with a high nutrient density, that is to say with many minerals and vitamins.

Vegetables, legumes and whole grains are always a great choice. And if you still really want a pizza, prepare yourself our vegetarian protein pizza. Dietary supplements are certainly not fresh vegetables, but if you can’t manage to eat a balanced diet, our Daily Vitamins, made from freshly picked fruits and vegetables from community agriculture, can give you a boost.

Examples of potassium-rich foods include: bananas, apricots, raspberries, carrots, cabbage, cashews, almonds, and peanuts.

Tip #3: Reduce your carbohydrate intake

On days when you don’t train, you don’t need immediate energy for your session and can therefore easily reduce your carbohydrate intake. Instead, fuel your muscles with quality protein and healthy fats. This is the perfect opportunity to test healthy, low-carb recipes. Sounds boring, but how good is it. Promise!

Tip #4: Tailor your macros to your purpose

The distribution of your macros, namely carbohydrates, proteins and fats, should be adapted to your goal. As an athlete, you always need these three nutrients. Only their proportion varies. A person who does a lot of cardio will need more carbs.

And if you want to build muscle or lose weight, focus on protein and a balanced intake of amino acids.

To best determine your own macronutrient breakdown based on your goal, use our free macronutrient calculator.

Tip #5: Eat quality food

Do you want your body to be in top shape? So give him the best. Avoid foods with a ton of added sugars or chemical additives. Eat fresh fruits and vegetables. Legumes, such as chickpeas, or quinoa provide you with complex carbohydrates, protein, fiber, and a host of other nutrients.

You think it’s great, but you have no idea what you can cook with it? Don’t worry, take a look at our fitness recipes.

The basic principle is: the more natural a food, the better. Nuts and berries are, for example, the ideal snack between meals.

Tip #6: Cover your protein needs

To rest optimally and build new muscle fibres, your muscles need protein. As a guide, it is generally advised to consume 1.2 g of protein per kg of body weight. Quality protein should therefore be an integral part of your meals on rest days. This applies not only if you want to gain muscle, but also if you want to lose weight.

Leave a Comment