1. Should You Drink Protein Shakes On Rest Days? 4 Deciding Factors
Nov 24, 2022 · Overall, there is absolutely no rule about whether you should or shouldn't drink protein shakes on rest days. It really comes down to your ...
In this article, we will look at the effects of drinking protein shakes and answer the common question, “Should you drink protein shakes on rest days?”
2. Protein Shakes—Should You Drink One Even on Rest Days?
Apr 20, 2022 · However, there's no reason not to drink protein shakes on rest days, if you'd like to. Overall the most important thing is eating a balanced ...
Protein shakes may help build muscle, but rest day shakes are also helpful. Learn more about when and why to take protein shakes.
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3. Should You Drink Protein Shakes on Rest Days? - Tonal
Apr 21, 2023 · The Bottom Line. There's nothing wrong with drinking protein shakes on your rest days if they fit your overall nutritional goals. Protein shakes ...
Find out how to optimize your nutrition on non-workout days.
4. Protein Shakes on Rest Days: Do You Need Them? - Levels
Jun 16, 2020 · And whey or casein protein shakes can help support your goals on rest days by enhancing recovery, reducing soreness, boosting muscle-building, ...
Rest days or “off” days are days when you’re not training hard — in other words, you can think of them as recovery days. And as you may know, nutrition is a huge part of your exercise recovery strategy. So, where do protein shakes fit into the recovery equation? It’s common knowledge that around training is the most critical window to drink whey protein shakes for recovery, but there are plenty of reasons to consider protein supplements on non-workout days, too. In this article, you’ll learn who should drink protein shakes on rest days and 8 scientifically proven ways protein shakes can benefit you during recovery periods. As a bonus, we’ll also discuss how to dial in your diet on non-workout days for better fat loss, hypertrophy, or athletic performance. In This Article Who Should Drink Protein Shakes on Rest Days? 8 Scientific Reasons to Drink Protein Shakes on Non-Workout Days How to Dial In Your Rest Day Diet The Bottom Line Who Should Drink Protein Shakes on Rest Days? Athletes, bodybuilders, and ordinary people who want to lose fat or build muscle should all consider protein shakes on non-workout days. In fact, anyone who exercises regularly likely requires a higher daily protein intake than sedentary people who don’t work out. According to some research, active people need twice as much protein[*]! So if you train for sports, lift weights, or perform any form of intense exercise, including HIIT, protein shakes can assist your recovery and enhance your results. What about sedentary people? People who don’t exercise at all can still benefit from consuming about 25-30% of their daily calories from protein. Technically every day is a rest day if you’re sedentary, but we recommend you find a form of exercise you enjoy and stick with it for the proven health benefits. If you’re an active person, though, aside from secondary considerations like your food budget or personal preference, there’s no reason not to drink protein shakes on “off” days. And even so, whey protein is a highly cost-effective, convenient, high-quality protein source. A rest day shake may not be vital in the same way as a post-workout recovery shake, but there are still plenty of good reasons to include extra protein on your non-workout days. 8 Scientific Reasons to Drink Protein Shakes on Non-Workout Days Whey protein may speed up exercise recovery[*] Protein shakes may reduce soreness from physical activity[*] It’s a convenient way to get adequate protein (and regular physical activity can double your protein requirements)[*] A protein shake before bed can enhance muscle-building Eating extra protein speeds up your metabolism and helps you burn more calories[*] When you fill up with whey protein, you’re less likely to overeat[*][*] During fat loss, high protein intake helps prevent loss of lean muscle mass[*] Eating enough protein helps you age gracefully and stay fit for life[*] Essentially, no matter who you are, you’ve got plenty of good reasons to consider upping your recovery day protein intake using whey shakes or hydrolyzed collagen. But keep in mind that protein shakes on non-workout days are only one important part of your rest day nutrition equation. Keep reading to learn more about the big picture for recovery day nutrition. How to Dial In Your Rest Day Diet You make progress during recovery, not when you’re at the gym. (That’s why you shouldn’t work out every day.) However, the optimal approach to rest day nutrition depends on your goals. First of all, if your primary goal is fat loss, you’ll need to eat fewer calories on non-workout days than days you train. Why? Because you must achieve a caloric deficit to lose weight. For rest days during fat loss, consume adequate protein, fewer carbs (or no carbs if you’re on the keto diet or cyclical keto diet), and moderate amounts of fat. In this context, protein shakes help speed up recovery, keep you full, and boost your metabolism. You can also consider fasting and light fasted cardio on non-workout days to enhance your weight loss results. Tip Calorie cycling, also called the metabolic confusion diet, is a highly effective way to enhance your fat loss results on rest days — but only if you have a solid foundation of experience. On the other hand, if your goal is to build muscle, you’ll want to eat plenty of calories and protein on recovery days to support muscle protein synthesis. Your other macros (carbs and fat) depend on what diet you follow. To learn the best ways to build muscle without gaining excess body fat, read The Clean Bulking Diet: 13 Training Tips to Gain Muscle, Not Fat. Lastly, if you mainly want to improve your fitness and athletic performance — whether that’s strength, endurance, or something in between — your rest day nutrition serves one purpose. That purpose is to help you recover and achieve better athletic performance in future workouts. As a result, recovery day nutrition for fitness is pretty simple. You want to consume plenty of healthy, whole foods and high-quality protein sources to meet your recovery requirements. If you train and practice hard (or twice a day), though, you should also consider strategies like refeed days to ensure you get adequate nutrition. The Bottom Line Whether you want to build muscle or simply get more fit, recovery days are when the real magic happens. And whey or casein protein shakes can help support your goals on rest days by enhancing recovery, reducing soreness, boosting muscle-building, increasing your metabolism, and more. Everyone who exercises should at least consider off-day protein shakes. They’re a convenient, cost-effective way to get enough protein, with no downsides. And if you’re still hungry for more protein tips, we’ve got you covered. Check out Protein Absorption: Everything You Need to Know for science-backed details on much protein your body can absorb per day and other practical takeaways. Additionally, Drinking a Protein Shake Before Bed: Pros & Cons is a great resource to help understand what happens to your body when you drink a protein shake before sleeping. Lastly, for a deeper understanding of when to time your protein shake, don’t miss Protein Shake Before or After a Workout? What Science Says.
5. Should You Take Protein On Rest Days? - Neat Nutrition
Mar 1, 2021 · Considering this, a protein shake on rest days is a great way to keep your blood sugar levels steady and will likely leave you feeling more ...
Should protein powder only be consumed on training days? Is there any benefit to taking a shake on a rest day? We're here to set the record straight about this common fitness myth...
6. Should You Drink Protein Shakes On Rest Days? - MYPROTEIN™
Again, unlike other supplements that need to be properly timed, protein powder most of the time can be consumed at any point during the day. It also doesn't ...
Taking supplements is one thing. Knowing when and how is the important part. In fact, it should be a prerequisite for anyone before buying any supplements in the first place. Luckily the topic of this article, protein powder, isn’t difficult to use correctly at all. Unlike some other supplements like pre-workout or fast acting carbs, […]
7. Should You Drink Protein Shakes on Rest Days? - Alicia Giana Fitness
You can drink a protein shake on your rest days. Protein is protein no matter the source. It is a macronutrient that is vital for muscle growth and repair, in ...
The common question I get asked monthly (if not weekly): “Should/ can I drink a protein shake even if I’m not working out?” In short, YES. You can drink a protein shake on your rest days. Protein is protein no matter the source. It is a macronutrient that is vital for muscle growth and repair,… Read more
8. Should You Drink Protein Shakes On Rest Days? - Torokhtiy Weightlifting
Jan 26, 2023 · Drinking protein shakes on rest days ensures your protein goals are being met, especially if you're finding it difficult to meet your daily ...
Drinking protein on rest days is a highly debated topic. With so much conflicting information for gym enthusiasts, you may wonder if you can drink your protein shake on rest days. In this article, we’ll look at how to optimize nutrition strategies on your off days and clarify if you can take protein powder on rest days. Should you drink protein shakes on rest days? Protein is the building block of muscle and is important for rest-day nutrition. When you take whey protein on rest days, it helps speed recovery, aid in muscle growth, and boost metabolism while giving you a feeling of satiety, keeping you away from unhealthy food cravings. Reasons to Drink Protein Shake on Off Days Maintaining High Protein Consumption on Rest Days Is Nutritionally Vital Protein is the building block of muscles. Our bodies need protein on any given day to function effectively. Regardless of whether you’re training hard at the gym, keeping an optimum protein intake is essential for healthy living. This is where drinking protein powder on rest days is an effective practice. It not only gives your body the nutrients it needs, but it also serves as an effective motivator when you stick to your nutrition plan as on any other day. Rest days don’t equal slacking on your goals! Whether or not should you drink protein shakes on off days will also depend on your goals. For example, if you’re trying to achieve muscle growth and mass, you need to keep your protein intake high. Remember, consistency is key and it's important to maintain your nutritional requirements on rest days as well. For as long as you want to put on muscle mass, or lose weight without losing muscle tone, your protein intake needs to be consistently high. Protein Aids in the Recovery, Maintenance, and Growth of Your Muscles If you work out regularly, you must know that rest days are essentially when the majority of muscle growth happens. Your body rebuilds itself as stronger and fitter than ever before by repairing the micro-tears that your muscles are subjected to during hardcore workouts. Rest days are also the perfect time to replenish your glycogen stores that get depleted from regular workouts, and let your body regulate stress hormones that naturally get elevated from prolonged exercise. According to a study, protein is synthesized to speed up the process of rebuilding and recovery of your muscles. When seen from this perspective, protein shakes can be an incredible way to boost the rebuilding capacity of your muscles leading to greater hypertrophy and muscle gain all while reducing soreness and fatigue. Similarly, if you’re focusing on weight loss, there’s a high chance of losing muscle mass in the process. Ensuring adequate consumption of protein powder can help maintain an optimum lean muscle mass while assisting the body to effectively shed fat. An adequate intake of protein will also boost metabolism which will in turn assist in the rest and recovery process. Protein Shake on Days off Can Help Curb Cravings Rest day nutrition can be tricky. Due to reduced activity levels, your body may be slow to metabolize nutrients leading to food cravings. So, if you suddenly find yourself reaching for unhealthy snacks or sweets, keeping protein powder handy can stop you from making bad food choices. Alternatively, you may find your appetite decreasing due to the lack of activity. In that case, it's important to derive maximum nutrients from your meals. Continuing to add protein to each meal will increase satiety and keep your energy level high while boosting your metabolism. Whey protein shakes can work as both a snack as well as a light meal and therefore keep you full for longer and less likely to give in to food cravings. Protein Shakes Are a Quick and Convenient Way of Getting Your Daily Protein Requirements Met The simplicity of making protein shakes makes them a perfect option for a quick meal on rest days. We all have those days when we are struggling to manage time while juggling multiple commitments or we realize we don’t have enough meal prep to get us through the day. Whether you’re running late for work or traveling, and can’t afford to spend a lot of time preparing or carrying a nutritious meal, a whey protein shake is a good addition to your rest day nutrition. Subscribe! Get more reviews about training equipment, special offers and discounts from different stores. Thank you for subscription! What to Eat on Rest Days to Support Muscle Growth? Rest days are a good time to focus on your nutritional needs and figure out if you’re meeting all requirements during training days. It's also a great day to arrange and tweak your meals based on your upcoming training needs. Rest day nutrition should consist of high-quality carbohydrates, lean protein, and moderate amounts of fat. It can look quite identical to your nutrition habits as on any other day. High-quality carbohydrates will replenish your glycogen stores that resistance training can quickly deplete. Choose from fruits, sweet potato, whole grains, quinoa, and rice to fuel yourself on rest days. According to a study, you may need up to 2 gms of protein per kilogram of body weight to maintain a high rate of muscle recovery. You can choose from lean meats, eggs, tofu, and fish to meet your daily protein requirements. Adding whey protein to the mix, especially before going to sleep can accelerate the process of muscle growth on rest days. Moreover, you can gain additional high-quality protein from sources such as milk and cheese, greek yogurt, beans, legumes, nuts, and vegetables. Make sure to add adequate fat to your meals which will increase your feelings of satiety keeping you full for longer, thereby reducing food cravings. Additionally, focus on getting enough sleep and hydration and do some gentle movements to keep you active and help your body recover faster. Recommended Product: Grape Whey Protein Isolate by Naked Nutrition To give your metabolism a much-needed boost and speed up muscle recovery, we recommend using Naked Nutrition’s Whey Protein Isolate. This 100% pure whey protein powder is lactose and additives-free and comes in a delicious grape flavor that is good for any time of the day. Each serving contains only 70 calories, 15g of pure protein, and no sugar. Naked Nutrition’s Clear Naked Whey can be mixed with cold water, electrolyte solution, and sports drinks to give you a quick and effective supplement before or after a workout. Clear Naked Whey is also gluten-free and consists of no GMO or soy. It's 100% pure whey isolate that doesn’t contain growth hormones rBGH or rBST either. You can take this protein powder with Naked Recovery to promote mental and physical well-being on rest days and boost your body’s natural ability to promote growth and recovery. check the price on naked check latest price on amazon FAQ Is It Ok to Drink Protein Shakes Every Day? Yes, if you don’t exceed the recommended daily intake and eat a balanced diet along with a good lifestyle, you can certainly drink protein shakes regularly, including rest days. If you don’t know how much protein you should consume each day, you can use this calculator to get a rough estimate of your nutritional needs. As long as you’re focused on meeting your daily nutritional levels, drinking protein shakes every day can help in a myriad of ways. What Happens When You Drink Protein Shakes Without Working Out? Whether you work out every day or not, your body still needs a certain amount of protein to function and stay healthy. Proper daily nutrition includes planning your macros and meeting your needs through a balanced diet and supplementation as necessary. Drinking protein shakes on rest days ensures your protein goals are being met, especially if you’re finding it difficult to meet your daily macro intake from food alone. That’s yet another benefit of drinking protein shakes even on days you’re not working out. Do Protein Shakes Build Muscle Without Working Out? Protein shakes will not magically build muscles unless you follow a proper training regime and focus on other health aspects such as hydration, stress management, and rest. Certain variables where additional protein consumption may be beneficial are when the individual is exercising regularly, needs greater recovery, or is an older adult. Muscle hypertrophy happens when you exercise, and protein supplements speed up the process of rebuilding and promoting muscle growth. If you’re not working out, you can easily meet your protein needs by following a balanced diet. Conclusion So, should you drink protein shakes on non workout days? The answer is yes! Drinking protein shakes on days off can be an effective way of meeting your daily protein requirement, promoting muscle growth, accelerating recovery, and helping you see massive improvements in your training journey. Do you drink protein shakes on rest days? Share your thoughts and questions in the comment section below. Also read: Muscle Milk vs Whey Protein Muscle Milk vs Premier Protein Can Protein Shakes Cause Diarrhea Protein Shake With Milk Or Water Pea Protein vs Hemp Protein Protein Powder vs Protein Shake Hemp vs Whey Protein Do Protein Shakes Make You Constipated Creatine in Protein Shake Best Protein Powder for Smoothies References: Dietary protein intake and human health // Pubmed: https://pubmed.ncbi.nlm.nih.gov/26797090/ Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training // Ncbi: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6142015/ How much protein do you need every day? // Harvard: https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096 DRI Calculator for Healthcare Professionals // Nal: https://www.nal.usda.gov/human-nutrition-and-food-safety/dri-calculator Oleksandr Maksymenko NAKED GRAPEWHEY PROTEIN buy now Oleksandr Maksymenko Oleksandr Maksymenko Oleksandr is a professional fitness nutritionist, certified by FPA (Fitness Professional Association). Oleksandr adheres to the principles of evidence-based dietetics and instills in his clients a healthy relationship with food - without strict prohibitions on favorite foods and regular disruptions. His main task – not only get a result for you, but also maintain it for many years, enjoying tasty and delicious food.
