Rest days are essential, as they’re designed to help your muscles recover, prevent fatigue, improve athletic performance, and reduce your risk of overuse and injury. A common question we get from athletes is 'what should we eat on rest days??'🤔🤔While the total amount of calories and macronutrients will vary depending on your personal needs and goals, your priorities should shift to properly fueling for recovery and preparing for future training.⁣ This graphic is an example of a client’s rest day nutrition! ⁣ Aim to prioritize protein and complex carbohydrates as they both help support proper recovery by repairing muscle and replenishing glycogen stores. Protein, along with fiber from whole grains, legumes, fruits and vegetables also aid in satiety, helping to keep you feeling satisfied throughout the day. While the RDA recommends just 0.8 g/kg bodyweight of protein per day, highly active individuals should aim for closer to 1.6-2 g/kg, even on rest days. Daily fiber intake recommendations are at least 25 grams for women; 38 grams for men.⁣ ⁣ Omega-3 fatty acids have been shown to have a positive impact on muscle recovery. Rest days (and everyday) is a great time to consume foods rich in antioxidants like fruits, vegetables, nuts, seeds, and spices such as ginger and turmeric. These help to manage inflammation to support muscle recovery. What to eat on rest days may not differ drastically from days you’re training, but should focus on choosing foods that replenish your body and promote muscle repair, as well as staying hydrated.⁣🧘🥙💦 ⁣ Please tag + share with someone who may find this helpful!💚⁣ #restday #sportsnutrition #sportsdietitian #fuelyourbody #eleatnutrition #musclerecovery