When it comes to rest days or light training days (less than an hour at low-intensity) you should reduce your intake of carbohydrates (due to reduced training) and instead consume meals that are high in protein. Eating meals high in protein is necessary for facilitating repair and growth of muscle tissue damaged from the previous day’s heavy training.
An added benefit of eating high-protein content meals is that they fill you up, reducing your hunger and thus better allowing you to manage your craving for carbs. Starting your day with a protein-rich breakfast can reduce your hunger throughout the morning and help you eat less throughout the day.
(Breakfast: scrambled egg served on a bed of spinach)
If you are attempting to lose weight, reducing your intake of carbs on rest days can help you maintain or continue to burn fat calories. Similarly if you undertake your light training session having fasted you will force your body to break down fat for energy as opposed to carbohydrates stored as glycogen.
(Lunch: turkey, tomato and avocado lettuce wraps)
Finally, increasing your intake of polyunsaturated fats can help reduce inflammation and help recovery. Eating vegetables high in antioxidants can also help reduce inflammation and muscle soreness.
(Dinner: salmon served on a bed of couscous)