Healthier lives 43

 Best protein amounts on rest days to preserve muscle.

To preserve muscle on rest days, it's important to maintain a protein intake similar to training days. Generally, consuming about 1.6 to 2.2 grams of protein per kilogram of body weight per day supports muscle repair and growth effectively. For most people, this equates to roughly 0.8 to 1.2 grams per kilogram daily, but strength athletes or those engaged in high-intensity training may require up to 2 grams per kilogram.

Protein should be distributed evenly across meals, with about 25-30 grams every 3-4 hours to optimize muscle protein synthesis. It's also recommended to choose whole food protein sources supplemented by protein powders if needed.

This consistent intake, even on rest days, helps repair micro-tears caused by exercise and supports ongoing muscle maintenance and growth.

Balancing protein with appropriate carbohydrate and fat intake, especially reducing carbs on rest days while keeping protein high, helps preserve muscle without gaining fat.

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