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Protein is essential for muscle growth and repair, and it’s important to get enough of it, even on rest days. So how much protein do you really need when you’re not working out?

Rest Day Protein Needs

While your protein needs may be slightly lower on rest days compared to your workout days, you still need a decent amount. Aim for at least 1 gram of protein per kilogram of body weight on your rest days. For a 150-pound person, that’s about 68 grams of protein.

Some athletes and bodybuilders may require even more protein on their rest days, up to 1.5 grams per kilogram of body weight. It’s important to listen to your body and adjust your protein intake accordingly.

Protein Shakes on Rest Days

Protein shakes can be a convenient way to meet your protein needs on rest days. They’re quick and easy to make and can be customized to fit your taste preferences.

It’s important to choose a high-quality protein powder and to read labels carefully. Look for powders that contain whey protein isolate or hydrolysate, as these are the highest quality proteins with the most bioavailability.

When making your protein shake, aim for at least 20-30 grams of protein per serving. You can add fruits, vegetables, and healthy fats like avocado or nut butter for extra nutrition and flavor.

The Benefits of Rest Day Protein

Getting enough protein on your rest days is important for several reasons. First and foremost, it helps your muscles recover and repair after intense workouts.

Protein also helps to keep you feeling fuller for longer, which can prevent overeating and aid in weight management. And on rest days, when you’re not burning as many calories, protein can help to boost your metabolism and keep your body functioning optimally.

So don’t skimp on protein on your rest days. Aim for at least 1 gram per kilogram of body weight, and consider adding in a protein shake or two to help you meet your needs.

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