Healthier lives 42

 How to lower carbs on rest days without losing muscle

To lower carbohydrate intake on rest days without losing muscle, the key is to reduce carbs but maintain sufficient protein intake to support muscle repair and growth. On rest days, your body's energy needs are lower since you are less active, so cutting back on carbs—especially refined and high-sugar carbs—helps reduce overall calorie intake and encourages the body to use fat for energy. However, to preserve muscle mass, keep protein intake high (about 1 gram per pound of body weight or 2.2 grams per kg) and include healthy fats to support hormonal balance and satiety.

Timing carbs around your workout days—with higher carb intake on training days to replenish glycogen and lower intake on rest days—helps minimize muscle loss while promoting fat loss. 

Also, focus on complex carbs and nutrient-dense foods on rest days rather than empty carbs. This strategy, called carb cycling, can optimize fat burning without compromising muscle maintenance when implemented properly

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