Rest Days Aren’t for Starving
You took the day off.
No sparring. No pads. No run.
So you ate next to nothing, thinking, “I don’t need much today.”
Then you woke up the next morning sore, heavy, flat — like you got hit by a truck.
Sound familiar?
This email breaks down how to eat on rest days to actually recover, keep cutting, and show up sharp tomorrow.
🧠 What Fighters Get Wrong About Rest Day Nutrition
❌ “I didn’t train, so I don’t need much food.”
Wrong.
Rest days are when your body actually rebuilds.
Less training means more recovery, which needs fuel.
If you eat too little:
Protein synthesis drops
Glycogen stays low
You wake up stiff, sore, or heavy-limbed
❌ “Lower carbs = faster weight loss.”
Also wrong.
If you’re training hard 5–6 days a week, cutting carbs completely on your off day can leave you drained.
It’s not about no carbs. It’s about slightly less — while still fuelling your body to reload.
🥗 How to Eat On Rest Days (For Fighters)
🍗 Keep protein high
Same target as training days: 2.0–2.4g per kg bodyweight
Spread it across 3–5 meals
🥔 Lower carbs slightly
Drop them 20–30% from training day levels
Stick to low-GI, low-volume sources: rice, potato, oats, fruit
Cut the pre-workout snacks — you don’t need fast sugars
🥬 Boost micros & gut health
Add in:
Greens (spinach, cucumber, lettuce)
Fermented foods (kimchi, pickles, Greek yogurt)
Bone broth or salt if you’re flat
🧈 Keep fats moderate
No need to go keto.
Fat should support hormones, not dominate the meal
✅ Sample Rest Day Meals:
Breakfast
Eggs + oats + berries
(High protein, moderate carb, micronutrient support)
Lunch
Grilled chicken salad + olive oil + rice cakes
(Light, protein-rich, still fuelled)
Dinner
Beef mince + veg + sweet potato mash
(Easy to digest, helps you sleep better)
Snack
Greek yogurt + dark choc + almond butter
⚠️ Why This Works
Your rest day nutrition decides how hard you can train tomorrow.
Undereating doesn’t speed up your cut — it slows down your output.
You’ll be lighter… but you’ll also be flatter, weaker, and slower.
Eat to reload, not to punish.
🥊 Want Fighter Meals Built for Both Training & Rest Days?
The Fighter’s Cookbook has 50+ recipes made for every phase of camp:
✅ Low-carb fight week meals
✅ Training day fuel bowls
✅ Rest day high-protein meals
✅ All macro-balanced and easy to prep
Grab The Fighter’s Cookbook here⬇️
— Athlete’s Appetite Team
