This is a question I get asked a lot. And the plain and simple answer is yes. Why? Training days require a lot more energy which means more food. Rest days on the other hand are the opposite your body requires less energy and therefore fewer calories are required. Sounds simple doesn’t it? But then different days will require different nutrient profiles. I will make this as simple as possible.
These recommendations are based on getting the most out of your training sessions and for optimal body composition. They are also based on normal people training not athletes, athletes will be different as their training volume is different. For maximum performance on high activity days I recommend high protein, moderate fats and higher carbohydrate intake. Rest days will be high protein, lower carb and higher fats (fats are an area which a lot of people fall down on and are crucial for recovery). The quality and timing of these foods are also very important. Try to stay away from processed foods and instead choose whole, nutritious foods like meat, fish, fruit, vegetables, nuts and seeds. Swap white bread sandwiches for potato and sweet potato or pick plain chicken fillets instead of breaded chicken.
Finally, nutrient timing is also very important, and the meals centred on training are the most crucial. I recommend carbohydrate based meals should be consumed pre and post workout to achieve best results and to fully replenish energy stores, and protein based meals should be consumed throughout the day. I hope this helps to answer some questions. I have also included an example of a meal plan just to make it clearer.
Day 1
Rest Day
Breakfast
Mid-morning
Lunch
Mid afternoon
Dinner
Day 2
Training Day
Breakfast
Lunch
Mid Afternoon Snack
Dinner
Next Week: Nutrition Tips for Kids
These recommendations are based on getting the most out of your training sessions and for optimal body composition. They are also based on normal people training not athletes, athletes will be different as their training volume is different. For maximum performance on high activity days I recommend high protein, moderate fats and higher carbohydrate intake. Rest days will be high protein, lower carb and higher fats (fats are an area which a lot of people fall down on and are crucial for recovery). The quality and timing of these foods are also very important. Try to stay away from processed foods and instead choose whole, nutritious foods like meat, fish, fruit, vegetables, nuts and seeds. Swap white bread sandwiches for potato and sweet potato or pick plain chicken fillets instead of breaded chicken.
Finally, nutrient timing is also very important, and the meals centred on training are the most crucial. I recommend carbohydrate based meals should be consumed pre and post workout to achieve best results and to fully replenish energy stores, and protein based meals should be consumed throughout the day. I hope this helps to answer some questions. I have also included an example of a meal plan just to make it clearer.
Day 1
Rest Day
Breakfast
- Smoked Salmon, spinach and sesame seed omelette (1 egg, 2 egg whites)
- Avocado
- Cup of green tea
Mid-morning
- Blueberries
- 3 scoops Greek yogurt/pot Glenisk
- Tbsp. some form of nuts/seeds
- Apple
Lunch
- Tuna salad (w) Chickpeas/beans (added veg protein)
- Pear
Mid afternoon
- 30g almonds
- 25g Dark chocolate/small bar
- 2 ricecakes with peanut butter and banana/strawberries
Dinner
- 2 Turkey mince burgers
- Carrots
- Green beans
- Peas
Day 2
Training Day
Breakfast
- 40g oats
- Scoop protein powder/egg white
- Tsp. chia seed
- Made (w) almond milk/dairy milk and water
- Berries and tsp. peanut butter
- Cup of green tea
- 30g almonds
- Apple
- Orange
Lunch
- Salmon
- Roasted carrots, parsnips and sweet potato
Mid Afternoon Snack
- 2 slices oat bread/2 corn cakes (w) cream cheese & salmon
- Green smoothie (spinach, apple, water, cucumber, mint, chia seeds)
Dinner
- PWO:*Thai Red Chicken Curry
- Peppers and onions
- Spinach
- Basmati Rice (50g)
Next Week: Nutrition Tips for Kids
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