5 Ways To Maximize Your Rest Days—And Get Better Results

Keep in mind that rest days don’t equate to major cheat-meal days if you’re working toward a fitness or weight-loss goal. In fact, nutritionist Keri Glassman, R.D., recommends eating similarly on your days off as you would on a regular day, but perhaps a little less. 

“Often times working out can increase your hunger, so if on your rest days you’re not feeling quite as hungry, or you’re not having a hankering for an afternoon sweet, listen to your body,” she says. “But, you should be eating to fuel your muscles all the time—recovering or on workout days.”

There’s some research that suggests eating blueberries, tart cherries, and other dark-colored fruits will help offset delayed onset muscle soreness (DOMS), says Boston-based trainer and B/Spoke cycling instructor, Katie Dolaher. 

Leafy greens and cruciferous vegetables (broccoli, Brussels sprouts, cauliflower) will also improve your metabolic processes, keep you hydrated, and reduce inflammation, according to Dolaher. 

Glassman agrees that hydration is key. “It contributes to so many cellular processes in the body, everything, from metabolism to your digestion.” (Learn how bone broth can help you lose weight with Women’s Health’s Bone Broth Diet.)