Updated April 25, 2025 12:48AM<\/p>\n
There\u2019s nothing quite like digging into a stack of pancakes or a breakfast burrito after a hard workout. Whether you\u2019re training for that upcoming half marathon or hitting the trails with friends, you\u2019re probably used to craving a big, fueling meal. But if you find yourself rifling through the fridge on the days you\u2019re not working out, you may be a little confused as to why you feel so hungry on your rest days.<\/p>\n
Rest-day hunger is completely normal, says Jamie Lee McIntyre<\/a>, a registered dietitian who works with a range of athletes. \u201cIt\u2019s important to remember that what you eat on rest days will fuel your next workout and training day,\u201d she says.\u00a0Eating your fill of nutrient-dense foods helps\u00a0prevent injuries<\/a>, protects your bones, promotes cognitive function, and helps your hormones<\/a> function properly. \u201cThese bodily systems are at work whether you\u2019re in the gym or resting at home and need to be nourished appropriately,\u201d she says.<\/p>\n That said, understanding why your stomach growls more than usual on rest days may help you fuel correctly so that tomorrow\u2019s run, hike, or climbing adventure is even better.<\/p>\n 5 Reasons Why You\u2019re Hungry on Rest Days, According to a Dietitian<\/p>\n Here are five reasons, according to experts, that explain why you\u2019re feeling ravenous on your lower intensity workout days.<\/p>\n 1. Your Metabolism Is Working Overtime to Help You Recover from the Previous Day\u2019s Workout<\/p>\n If you challenged yourself to a strenuous workout yesterday, chances are that your body just needs a minute to catch up. \u201cOn training days, an athlete typically expends more energy through physical activity,\u201d McIntyre says. \u201cOn rest days, however, they may still have a high metabolic rate<\/a> due to the body\u2019s need to repair and rebuild muscle tissue, which can increase hunger levels.\u201d<\/p>\n 2. You Have More Free Time to Snack<\/p>\n \u201cAthletes are often used to following a strict routine on training days, including structured meal and snack times,\u201d McIntyre says. \u201cOn rest days, they may be less active and have more free time, which can disrupt their routine and lead to more frequent snacking or eating larger meals.\u201d<\/p>\n 3. You\u2019re Not Hydrating Enough<\/p>\n It\u2019s easy to remember to chug a glass of water after a grueling ride. It\u2019s a bit harder to do the same when you\u2019re just, say, chilling on the couch. \u201cAthletes may become dehydrated on rest days, if they\u2019re not as vigilant about drinking enough water as they are on training days,\u201d McIntyre explains.<\/p>\n Thirst cues can be mistaken for hunger cues, so make sure you\u2019re drinking plenty of water<\/a> while you snack.<\/p>\n 4. Your Body Is Compensating for Insufficient Nutrition on Your Training Days<\/p>\n Under-fueling on your training days may cause your body to crave more food when you take a rest.<\/p>\n \u201cIt\u2019s important for athletes to listen to their bodies and fuel appropriately on both training and rest days,\u201d McIntyre says. \u201cThis may involve adjusting their calorie intake and meal timing to meet their changing energy needs.\u201d<\/p>\n 5. You\u2019re Noticing Your Hunger More<\/p>\n \u201cIncreased hunger on rest days may not be increased at all, but rather more notable and possibly uncomfortable if you\u2019ve suffered from disordered eating or eating disorders in the past,\u201d McIntyre says.<\/p>\n If you\u2019re feeling any guilt about filling your plate on your day off, it\u2019s important to remember that you don\u2019t need to \u201cearn\u201d food. Instead, focus on nourishment and replenishment. Feeling negative emotions around eating or that you need to exercise to \u201cearn\u201d food can be indicative of a larger issue.<\/p>\n \u201cFueling the body for work, play, and rest is all equally important, and if an athlete feels a regular tendency to restrict, speaking with a registered dietitian and mental health clinician should be the next step to gain clarity and support,\u201d she adds.<\/p>\n 5 Tips for Fueling Properly on Rest Days<\/p>\n You can trust that your body will tell you what it needs on those recovery days. However, for some additional guidance, keep these nutritional principles in mind.<\/p>\n 1. Eat High-Protein Foods<\/p>\n Protein helps you build muscle and may help ease the soreness<\/a> from all those push-ups<\/a> and burpees.<\/p>\n McIntyre advises her clients to reach for foods such as eggs, dairy, nuts and seeds, fish, tofu, and tempeh. \u201cMost adult athletes and highly active individuals need 0.5 to 1.0 grams of protein per pound of body weight,\u201d she explains. For example, someone who weighs 150 pounds needs at least 75 grams of protein per day.<\/p>\n 2. Increase Your Carb Intake<\/p>\n You may think of carbs as a quick source of energy while working out, but they\u2019re also crucial for your recovery. McIntyre says that complex carbs, such as peas, lentils, and whole grains, help restore glycogen<\/a>, a significant energy source for the human body.<\/p>\n \u201cSimple carbohydrates that are easily broken down and used for energy are great pre-workout, or even mid-endurance workout, for a quick and efficient energy source,\u201d she says.\u201cHowever, on rest days, complex carbohydrates with fiber will contribute to getting and staying full,\u201d she says.<\/p>\n 3. Don\u2019t Skip Fruits and Veggies<\/p>\n You\u2019ve been hearing this since you were a child, and it\u2019s still true: you need to eat your fruits and vegetables. Berries, bananas, and other fruits contain vitamins and minerals that support your immune system<\/a>. They also contain fiber, which will help you feel satisfied on your recovery days.<\/p>\n 4. Add Healthy Fats to Your Plate<\/p>\n