The role of protein in our diet is crucial for muscle recovery, muscle growth, and overall health. But on days when we don’t train, do we need more or less protein? Let’s take a look at what the scientific research tells us.
Protein for Muscle Recovery: Several studies have shown that protein intake is important for muscle recovery, regardless of whether or not you train on a given day. During rest days, your body continues to use protein to maintain and repair muscle, albeit possibly at a slightly slower rate than on training days.
Protein Intake on Rest Days: Although total protein intake on rest days may be slightly lower than on training days, recent research suggests that it is prudent to keep protein intake at a relatively constant level, regardless of training status. This is because muscle protein synthesis is stimulated for at least 24 hours by a single high-protein meal, even in the absence of physical activity.
Focus on Quality: It’s not just the quantity of protein you consume that’s important, it’s also the quality. Choose whole-food protein sources like lean meat, poultry, fish, eggs, dairy, legumes, and plant-based protein sources to ensure you’re getting all the essential amino acids your muscles need to repair and grow.
Conclusion: On rest days, it is wise to maintain your protein intake, although possibly with a slightly lower total intake than on training days. Focus on high-quality protein sources and distribute your protein intake evenly throughout the day to maximise muscle recovery and growth, regardless of your training status.
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