Eating on rest days

[wambam]

If you track, or even if you've noticed any general pattern - what is your eating like on rest days? I eat far fewer carbs on rest days for obvious reasons, and this really lowers my total calorie intake. Which is fine except that the next morning, I am absolutely ravenous. Today, my computer mouse looked tasty at 10:00. I can add additional fat (my protein is pretty much maxed out - I don't think I could choke any more down), but I really don't have much of an appetite on rest days until the next morning.

Thoughts? 

As an aside: My time with my nutrition coach is over and I don't want to pay another $90 to ask him this question lol.

[Susie]

I don't sweat what I eat on rest days too much, especially when I'm actively training and only take 1/week. When I'm in that mode, I tend to eat a lot, because I rest on Mondays following huge Saturday & Sunday workouts. The hunger from those workouts takes a day or so to kick in. I don't intentionally vary macronutrient proportions for rest day.

[gummybear]

I don't correlate my eating to my workouts. It's too much work, since I carb cycle. My rest day also tends to be my "free" day, so I often end up eating a lot. It works out well because the day following my rest day is my long run day, so all the yummy carbs keep me going on my AM run. Since it's a free day and I eat carbs without tracking, I end up eating more since once I start with them I keep going. And going. And going.

I don't worry if my calories are a bit low on a given day, likewise I don't worry if I am high on others. If you go high on your macros the next day I wouldn't worry too much as long as your ratios are OK. If you are low on the rest day in the long run, it evens out. That's all that matters.

[wambam]

Susie - so would you say you eat more on rest days than on training days?

[Susie]

Jul 21, 2014 11:53:52 GMT -5 wambam said:

Susie - so would you say you eat more on rest days than on training days?

Not always, but sometimes yes.  Often when I finish a huge workout (like Sat, I did something like a 44 mile bike ride and a 5-ish mile run, took > 4 hrs) I'm just not hungry enough to eat back all the calories. After long runs, I often don't have that much appetite at all.  I do the best I can with liquid nutrition and things that sound good, but two days in a row of that, and I just give in to the runger (tri-unger?) on rest day when the appetite finally shows up.  I often fully plan an extra meal.  I go back to normal on Tuesdays.

[bostonmichelle]

I feel like I end up eating more on rest days lately since my runger takes a day or two to kick in. I just aim to be okay overall for the week and call it good enough.

[stinkerbell6879]

Jul 21, 2014 11:53:43 GMT -5 gummybear said:

I don't correlate my eating to my workouts. It's too much work, since I carb cycle. My rest day also tends to be my "free" day, so I often end up eating a lot. It works out well because the day following my rest day is my long run day, so all the yummy carbs keep me going on my AM run. Since it's a free day and I eat carbs without tracking, I end up eating more since once I start with them I keep going. And going. And going.

I don't worry if my calories are a bit low on a given day, likewise I don't worry if I am high on others. If you go high on your macros the next day I wouldn't worry too much as long as your ratios are OK. If you are low on the rest day in the long run, it evens out. That's all that matters.

Sorry to thread jack, but, can you tell me more about your carb cycling? I have been looking into in since I want to lose a few pounds but yet need to be properly fueled for my run's. Thanks!

[Wines Not Whines]

I eat more on rest days than I feel like I should, but my rest day is Sunday, so we have the usual weekend events with food involved (brunch, parties, going out places, etc.). Like others have said, sometimes it takes a day or two for runger to kick in for me, too. I do my long runs on Saturdays, and sometimes I'm not exceptionally hungry on Saturday, but starving on Sunday.

[dreamgenie]

Rest days eating are pretty much the same. The only difference is my appetite seems to be a little less so I tend to eat a little less.

[gummybear]

Jul 21, 2014 12:03:12 GMT -5 stinkerbell6879 said:

Jul 21, 2014 11:53:43 GMT -5 gummybear said:

I don't correlate my eating to my workouts. It's too much work, since I carb cycle. My rest day also tends to be my "free" day, so I often end up eating a lot. It works out well because the day following my rest day is my long run day, so all the yummy carbs keep me going on my AM run. Since it's a free day and I eat carbs without tracking, I end up eating more since once I start with them I keep going. And going. And going.

I don't worry if my calories are a bit low on a given day, likewise I don't worry if I am high on others. If you go high on your macros the next day I wouldn't worry too much as long as your ratios are OK. If you are low on the rest day in the long run, it evens out. That's all that matters.

Sorry to thread jack, but, can you tell me more about your carb cycling? I have been looking into in since I want to lose a few pounds but yet need to be properly fueled for my run's. Thanks!

I'd be happy to! My friend "introduced" me to the idea. She is doing it hard-core (like figure-competition training) and her results have been dramatic. I read Chris Powell's book (he of Extreme Weight Loss). He has 4 plans: Easy, Classic, Turbo and Fit. heidipowell.net/2713/carb-cycling-101/


You can pick which one would work for you. I do Turbo (most of the time) but what I love is if I am on vacation, I can easily switch to another one for the week and enjoy what I want (drinks, treats, pizza etc.) and not come back feeling like I blew it all.

The premise is cycling low carb days with high carb days, and 5 meals a day - eating every 3 hours. How many in a row of each depends on the plan you pick. You always get a cheat day. Each day begins with a meal that is protein/carb. Low carb days have 4 more meals of protein/fat. High carb; protein/carb. So basically you are never really eating carbs and fat together (except on cheat days). It sounds a lot more complicated than it is. But what I love about it is that if you are a relatively healthy eater to begin with, it's just a matter of rearranging meal components. Nothing is really off limits. And what's great is that you never really go more than 2 days without being "allowed" to eat something.

The one caveat I will give for Chris Powell's book is he deals in servings (fist, palm, fingers) and recommends women not going above 1200 calories and men, 1500. Since I am not looking for Extreme anything, and since it is geared mostly to overweight and obese sedentary people, I choose to ignore that advice I use the calculator here www.cutandjacked.com/Carb-Cycling-Made-Easy to get my macros and I follow that. Like I said, I follow Turbo using this plan, and my week is set up so Saturday is my cheat day and Sunday is my long run day, which fuels me nicely. Other than the horrific fatigue of carb withdrawal that first week, I have never felt better or more energized.

I really can't say enough about it. I want to tell everyone about it. I love it! I have never felt so satisfied. I've lost about 6 lbs so far (been about 8 weeks), and I was already squarely at a healthy weight, so that is huge for me. 

[stinkerbell6879]

Jul 21, 2014 12:18:36 GMT -5 gummybear said:

Jul 21, 2014 12:03:12 GMT -5 stinkerbell6879 said:

Sorry to thread jack, but, can you tell me more about your carb cycling? I have been looking into in since I want to lose a few pounds but yet need to be properly fueled for my run's. Thanks!

Thanks!! and yeah I looked into because of hearing about Chris Powell using it :-) and I will get the book! there was some stuff on his website to get an idea but I will pick up the book to get a better break down.

[venice2007]

I swear I eat more on rest days. It's like my body finally realizes it's hungry and I finally eat a good amt of calories
:-)

[emilyinchile]

I tend to eat less on rest days, but that's because my rest days are the weekend, when I'm more out and about vs. weekdays when I'm at home and can eat every 5 minutes. It's very much not intentional, nor do I think it's a particularly good idea for me, so it's not really relevant to your question.

That said, I'm not totally sure what the problem is on your rest days. You say you're not hungry and that you eat fewer carbs, both of which I get, but would you be able/open to eating more carbs those days? Or are you really only wanting to up the fat? And is eating more the next morning an option, or do that then throw off your nutrition for that whole day too? My suggestion is to eat guacamole and chips on your rest days - that'll give you more fat (carbs too though, not sure if it'll be too many for what you want) and is something I can always eat even if I'm not actively hungry.

[labbie]

Jul 21, 2014 13:18:58 GMT -5 venice2007 said:

I swear I eat more on rest days. It's like my body finally realizes it's hungry and I finally eat a good amt of calories
:-)

This is me as well- I feel so bleh on hard days, but on rest or light days I'm starving. I usually also have very specific wants for my runger depending on the week.
I don't worry about calorie overages as I try to look at the week in total.

[venice2007]

Jul 21, 2014 15:45:01 GMT -5 labbie said:

Jul 21, 2014 13:18:58 GMT -5 venice2007 said:

I swear I eat more on rest days. It's like my body finally realizes it's hungry and I finally eat a good amt of calories
:-)

This is me as well- I feel so bleh on hard days, but on rest or light days I'm starving. I usually also have very specific wants for my runger depending on the week.
I don't worry about calorie overages as I try to look at the week in total.

Me too. My overall week totals are more important to me.
:-)

[clseale]

Jul 21, 2014 13:18:58 GMT -5 venice2007 said:

I swear I eat more on rest days. It's like my body finally realizes it's hungry and I finally eat a good amt of calories
:-)

I can end a long run day with a 1,000+ calorie deficit, but then on rest day Monday, I will eat ALL of the things. 

[jreeds]

Jul 21, 2014 13:18:58 GMT -5 venice2007 said:

I swear I eat more on rest days. It's like my body finally realizes it's hungry and I finally eat a good amt of calories
:-)

Yes! This is me. It's like the second I slow down the hunger kicks in, lol!

[wambam]

I thought about this last night. I think I need to stop worrying. What I'm doing is working and I should stop analyzing it. I'm a compulsive hacker and it's got to stop.

[katietornado]

My nutritionist keeps my macros the same every day.

[hellonurse]

Jul 21, 2014 12:18:36 GMT -5 gummybear said:

Jul 21, 2014 12:03:12 GMT -5 stinkerbell6879 said:

Sorry to thread jack, but, can you tell me more about your carb cycling? I have been looking into in since I want to lose a few pounds but yet need to be properly fueled for my run's. Thanks!

I'd be happy to! My friend "introduced" me to the idea. She is doing it hard-core (like figure-competition training) and her results have been dramatic. I read Chris Powell's book (he of Extreme Weight Loss). He has 4 plans: Easy, Classic, Turbo and Fit. heidipowell.net/2713/carb-cycling-101/


I really can't say enough about it. I want to tell everyone about it. I love it! I have never felt so satisfied. I've lost about 6 lbs so far (been about 8 weeks), and I was already squarely at a healthy weight, so that is huge for me. 

I just wanted to add on to this- I started Turbo last week and I am down 11 pounds so far. Obviously these are not typical results, as I have a ton of weight to lose, but it's been great. I haven't been hungry, meal planning is easy. I'm going to stick with it for a while and see how it goes. 

[gummybear]

Jul 23, 2014 15:31:56 GMT -5 hellonurse said:

Jul 21, 2014 12:18:36 GMT -5 gummybear said:

I'd be happy to! My friend "introduced" me to the idea. She is doing it hard-core (like figure-competition training) and her results have been dramatic. I read Chris Powell's book (he of Extreme Weight Loss). He has 4 plans: Easy, Classic, Turbo and Fit. heidipowell.net/2713/carb-cycling-101/


I really can't say enough about it. I want to tell everyone about it. I love it! I have never felt so satisfied. I've lost about 6 lbs so far (been about 8 weeks), and I was already squarely at a healthy weight, so that is huge for me. 

I just wanted to add on to this- I started Turbo last week and I am down 11 pounds so far. Obviously these are not typical results, as I have a ton of weight to lose, but it's been great. I haven't been hungry, meal planning is easy. I'm going to stick with it for a while and see how it goes. 

Congratulations!! I am glad you are having success and are happy with the plan.