It's tempting to eat far less on days you don't train, or to treat rest days as a free-for-all. Neither helps much. Your muscles are still rebuilding, so rest-day eating is about steady, not strict.
Written by Vita Globe Editorial Team | Reviewed against ISSN and ACSM sports nutrition position stands and NIH guidance
What should you eat on a rest day?
Keep protein steady, spread across the day; most exercising people do well with about 1.4–2.0 g of protein per kg of body weight daily[2]. Carbohydrate needs track how much you train, so a lighter day can mean somewhat smaller carb portions[1]. Total daily intake matters more than precise timing[3].
Caveat: These are general ranges for healthy, active adults. Needs vary with body size, goals and health conditions, so a registered dietitian can tailor them.
Sources: ACSM/AND/DC 2016 · ISSN protein · ISSN timing · Verified 2026-09-28
In this article
Why does food still matter when you're not training?
Muscle repair doesn't stop when you leave the gym. The joint position statement from the American College of Sports Medicine, the Academy of Nutrition and Dietetics and Dietitians of Canada frames nutrition as something that supports training across the whole week, not just around individual sessions[1].
Under-eating on rest days can leave you short on the protein and energy your body is using to adapt. That's especially true if you train hard most other days.
How much protein do you need on a rest day?
About the same as on a training day. The International Society of Sports Nutrition's protein position stand suggests roughly 1.4–2.0 g of protein per kilogram of body weight per day for most exercising people, and notes that spreading it into doses of about 20–40 g every few hours is a practical approach[2].
For a 70 kg (about 155 lb) person, that's roughly 100–140 g a day. A simple rest-day pattern:
- Breakfast: Greek yogurt or eggs
- Lunch: a palm-to-hand-sized portion of chicken, fish, tofu or beans
- Snack: cottage cheese, edamame or a glass of milk
- Dinner: another solid protein portion with vegetables and a grain
Should you cut carbs on rest days?
You can eat somewhat fewer, but you don't need to drop them. The ACSM/AND/DC statement describes carbohydrate needs as scaling with training volume and intensity[1]. On a lighter day, that often simply means smaller portions of rice, pasta or bread, while keeping fruit, vegetables, beans and whole grains in the mix.
If tomorrow is a hard session, don't under-fuel today. Eating a normal carb-containing dinner the night before helps you show up ready.
Want the training-day version? Read our guide to pre- and post-workout nutrition.
Does meal timing matter on rest days?
Much less than people think. The ISSN nutrient timing position stand concludes that total daily protein and energy intake are the most important factors, with timing playing a smaller supporting role[3]. On a rest day, focus on eating regular meals you'll actually stick to.
The honest summary
- Keep protein steady on rest days and spread it out.
- Trim carb portions a little if you like, but don't cut them out.
- Hydration and fruits and vegetables still count.
- Consistency across the week beats perfect timing on any single day.
Should you take creatine and B12 on rest days?
Creatine: yes. The ISSN creatine position stand describes a daily maintenance intake (typically 3–5 g a day) to keep muscle creatine stores topped up[4]. Skipping rest days slowly undoes that. If you're worried about the scale, see our post on creatine and water weight.
Vitamin B12: it's needed every day for red blood cell formation, nerve function and DNA synthesis, and adults need 2.4 mcg daily[5]. People who eat few animal foods are more likely to fall short (our B12 for vegans and vegetarians guide explains why). NIH also notes B12 supplements don't appear to boost performance unless you're low to begin with[5].
Our option
Vita Globe Performance & Recovery Duo
The Performance & Recovery Duo pairs Sugar-Free Creatine Gummies (creatine monohydrate; suggested use is four gummies once daily) with Vitamin B12 Gummies for Adults (1,000mcg of B12 per two-gummy serving). Every product in the bundle is tested by an independent third-party lab. A daily routine that doesn't change between training and rest days is easier to stick with. Food comes first; this just fills in the routine.
Frequently asked questions
Should I eat less on rest days?
Slightly less is fine if you're burning less energy, mostly by trimming carbohydrate portions. Keep protein about the same[1][2].
Do I need a protein shake on a rest day?
Only if it helps you reach your daily protein target. Whole foods work just as well; the total is what matters[2].
Is it OK to have a cheat meal on a rest day?
An occasional meal out won't undo your progress. It's your overall pattern across the week that counts.
Do I take creatine on rest days?
Yes. Creatine works through consistent daily intake, not on training days alone[4].
What's a good rest-day snack?
Something with protein, like Greek yogurt with fruit, cottage cheese, hummus with veggies or a handful of nuts with a glass of milk.
Sources
- Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine joint position statement: nutrition and athletic performance. Med Sci Sports Exerc. 2016;48(3):543-568. doi:10.1249/MSS.0000000000000852
- Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. doi:10.1186/s12970-017-0177-8
- Kerksick CM, Arent S, Schoenfeld BJ, Stout JR, Campbell B, Wilborn CD, et al. International Society of Sports Nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017;14:33. doi:10.1186/s12970-017-0189-4
- Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. doi:10.1186/s12970-017-0173-z
- NIH Office of Dietary Supplements. Vitamin B12: Fact Sheet for Health Professionals. ods.od.nih.gov
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content, working from peer-reviewed research, systematic reviews and guidance from bodies such as the NIH and the FDA. We cite our sources inline and update articles when the evidence changes.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only and is not a substitute for medical advice. Talk to your healthcare provider before starting any new supplement, particularly if you are pregnant, nursing, taking medication, or caring for a child.
