8 WAYS TO GET MORE FROM YOUR REST DAYS
Making the most of recovery means more than a boxset marathon. If you’re training hard, resting even harder will maximise your gains and minimise burnout. This is how to chill like a pro.
Take casein protein overnight
A better morning-after begins the night before. Casein protein will slowly release into your body overnight, but by mixing it into natural Greek yoghurt or cottage cheese, you can increase the bioavailability of the amino acids being drip-fed to your muscles. In a pinch, a spoon or two of peanut butter will do the job.
Foam rolling is worth it
You might be bored to death of seeing it on Instagram, but if you’re not foam rolling and still complaining about DOMS, there’s the rub. Focus on the common stress areas of the upper back, quads and calves before hitting your mirror muscles.
Sex preps your body for muscle growth
Set your alarm early and get a big shot of dopamine the natural way. Sex boosts your testosterone levels as much as most workouts, pumping up muscle growth and prepping your body for tomorrow’s session. You’ll reinforce your immune system, too, guarding against bugs in the best way possible.
Train in the afternoon if you're drinking
Fancy a few beers on your day off? Don’t sweat it. But if you’ve got a bigger session planned, you just need to tweak tomorrow’s workout schedule. Testosterone can be down by 23% up to 16 hours after alcohol, so try to train later in the day after a knees-up.
Eat low-GI carbs
Rest days and cheat days are not one and the same. On training-free days, low-GI carbs should make up about 40% of your total intake to restock your glycogen levels. But pay close attention to prep – boiled or steamed vegetables will have a much lower GI than anything fried.
Make sure you stretch
Leave broga to the bros – the benefits of stretching go beyond spiritual enlightenment. Peak performance and growth both depend on your muscles’ ability to work through a full range of motion. Cobra pose is basic, but effective. Call it a ‘pecs stretch’, if you’d rather.
Keep mainlining protein
Your protein intake needs to remain high on rest days to maximise yesterday’s efforts. Aim for 1.5g of protein per kg of bodyweight, plus 5g of creatine to power tomorrow’s workout. Steak is rich in both, you’ll be happy to hear.
Get out your comfort zone
Finally, if the thought of training tomorrow is too much, get out of your comfort zone. Sign up to an evening class or just take a new route home – the extra endorphins will boost your body and mind more than any massage.
Leading fitness competitor and trainer Alex Mateus knows just how important days off are. Follow his tips to relax in style.
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