Myth Busting - 'Should my Calories be LOWER on REST Days?'

"I am moving less, so I don't need the same amount of food on rest days""I intentionally reduce my calories when I am not training"

IF this sounds like you and you are decreasing your consumption on REST days...

This is your SIGN to STOP right now!!!

I know it seems obvious; 

REDUCED movement = REDUCED calories right?

...WRONG ❌❌❌

If your goals are: 

• Performance Based

• Building Strength

• Maintaining Muscle

• Recovering

...Lets rethink rest day nutrition!

Are you training MOST days each week???

Rest days are a chance to:

1. Recover fully

2. Support future sessions

Your muscles require the the same fuelling strategy to recover optimally..despite reduced activity!

Muscle recovery occurs up to 24 hours POST training...

This process is STILL taking place DURING your rest day!

Your muscles require optimum nutrition to recover fully!

Rest Day Nutrition Strategy

If training at least 4x per week; rest day nutrition should be focused on:

• Muscle Recovery

• Refuelling your body from training

• Supporting training adaptations & progression

• Preparing the body for future sessions

Fuelling Rest Days

What to consider:

• Choose high fibre & more complex carbs to sustain ENERGY & support GUT HEALTH

• Increase micronutrients for ANTIOXIDANT & RECOVERY benefits

• Maintain same daily protein intake to support MUSCLE tissues

• ONLY nutrition to remove; intra-training snacks!

• Snacks when training are fast acting, easy to digest carbs (banana/dates etc.) IGNORE this on rest days!

  
  

Lets not just TRAIN hard...Lets RECOVER hard too✅✅✅

If you are looking to LEVEL UP your PERFORMANCE this year and PUSH the BOUNDARIES in 2025, you NEED to be RECOVERING & REFUELLING correctly! REPLY to this email with the word MORE INFO!

Speak Soon,

Team EMA