How much protein do you need on rest days?

By Dr Jorge Metri (PhD) | Reviewed by Dr Anny Manrich (PhD)
Page last updated: 06/06/2023 | Next review date: 06/06/2025
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The contents of this article are fact-based except otherwise stated within the article.

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Author bio

Dr Jorge Metri PhD is a Nutritionist with vast experience in food design with natural ingredients. He also researches sensory sciences and food quality with cutting-edge technologies like Machine Learning. He writes and reviews content on these topics.

Dr Jorge Metri’s highlights:

  • Invited Reviewer of two international scientific Journals
  • PhD in Food Science with emphasis on reduced-fat salad dressings with non-animal derived proteins at Universidad De Las Américas Puebla
  • Diploma in Artificial Intelligence at Universidad Anáhuac, México
  • Bachelor’s degree in Nutrition at the Universidad Latino

“Science shows its true impact when we make it understandable for everyone” – Dr Jorge Metri PhD.

Professional experience:

Prior to doing his PhD, Jorge Metri worked as an independent nutritionist for almost two years, focusing on sports nutrition to enhance the performance of swimmers and triathletes.

Jorge Metri has worked on several multidisciplinary research projects, including fruit processing, the production of protein-based products, spices, seasonings, jams, and artificial intelligence applied to agriculture production and food quality.

In the food technology area, Jorge Metri has contributed to improving sales and profits of two entrepreneurs of artisanal food products by reformulating their products and standardizing their processes.

Due to the high volume of food production and innovation, the food industry will need new technologies for food characterization in the next years; Jorge Metri is looking for studying such technologies, in 2022, he was selected as a finalist in the IFT FIRST 2022 Food Science event for the Sensory & Consumer Sciences Division Graduate Student Pangborn Oral Competition with the work titled: Machine Learning Models for Mayonnaise Acceptability Prediction.

Education:

  • 2018 – 2023: PhD in Food Science at Universidad De Las Américas Puebla of Puebla, México
  • 2022: Diploma in Artificial Intelligence at Universidad Anáhuac, México
  • 2011 – 2016: Bachelor’s degree in Nutrition at the Universidad Latino of Mérida Yucatán, México.

Main publications of Jorge Metri:

Conference papers:

You can view some of Dr Metri’s work below and links to his professional profiles:

LinkedIn: https://www.linkedin.com/in/jorge-metri-ojeda/ 

Research Gate:  https://www.researchgate.net/profile/Jorge-Carlos-Metri-Ojeda-2 

Google Scholar: https://scholar.google.com/citations?user=SBi5hE8AAAAJ&hl=es 

ORCID: https://orcid.org/0000-0002-7333-3688 


Dr Jorge Metri (PhD)
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Reviewer bio

Dr Anny Manrich PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology. She writes and reviews content on these topics.

Dr Anny Manrich’s Highlights: 

  • Research and Technology at the Brazilian Agricultural Research Corporation
  • PhD in Chemical Engineering with a focus on Biochemistry at the Federal University of Sao Carlos/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
  • Bachelor of Food Engineering at the University of Campinas/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany

 

“To solve a problem, global vision and multifactorial understanding are necessary. Therefore, in addition to expertise, one should seek multidisciplinary thinking connected with science and reality” – Dr Anny Manrich, PhD.

Professional Experience: 

Dr Anny Manrich’s Experience Joining the Brazilian Agricultural Research Corporation, as soon as she completed her doctorate, 

 

Dr Anny Manrich has worked on several projects, including the more than three-year partnership project with BRF, a major food producer in Brazil. As a postdoctoral fellow. 

 

Dr Anny Manrich has also contributed to several business consultancies and research projects of the National Nanotechnology Laboratory System in areas such as food technology, fibres, films and coatings and Nanotechnology; in a very determined way, having a great team relationship, being creative and committed. 

Growing concerns about the safe introduction of nanomaterials into today’s life emphasises the need to create regulatory documentation in front of characterising, using and testing them. Dr Anny Manrich worked for two years on a characterization project for nanoscale materials, with the aim of exploring their possible health effects.

 

Despite not having specific academic training in packaging or polymeric films, Dr Anny Manrich works at the Brazilian Agricultural Research Corporation in areas of edible and biodegradable films produced from agricultural waste and in the development of films with greater resistance to water, having articles published in renowned scientific journals, which demonstrates her multidisciplinary understanding and creativity. 

 

In addition, she worked for four years as a consultant to a food company to develop a line of snacks that are healthy and that add functional ingredients, physiologically active compounds that bring health benefits, made from fruits and vegetables, enabling diet improvement, disease prevention and reduction of nutritional deficiencies. 

Dr Anny Manrich participated as a member of the examination board for two Master’s exams and one PhD exam at the Department of Chemical Engineering of the Federal University of São Carlos.

Education:

  • 2001 Bachelor in Food Engineering at the State University of Campinas, Brazil
  • 1999 One year scholarship at the Technical University of Munich
  • 2004 Master in Chemical Engineering at the Federal University of São Carlos, Brazil
  • 2012 PhD in Chemical Engineering at the Federal University of São Carlos, Brazil
  • 2010 One year scholarship at the Technical University of Munich

The main publications of Dr. Anny Manrich are:

Articles

Manrich, A., Moreira, F. K., Otoni, C. G., Lorevice, M. V., Martins, M. A., & Mattoso, L. H. (2017). Hydrophobic edible films made up of tomato cutin and pectin. Carbohydrate Polymers, 164, 83-91.

Mendes, J. F., Norcino, L. B., Martins, H. H. A., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2020). Correlating emulsion characteristics with the properties of active starch films loaded with lemongrass essential oil. Food Hydrocolloids, 100, 105428.

Norcino, L. B., Mendes, J. F., Natarelli, C. V. L., Manrich, A., Oliveira, J. E., & Mattoso, L. H. C. (2020). Pectin films loaded with copaiba oil nanoemulsions for potential use as bio-based active packaging. Food Hydrocolloids, 106, 105862.

Manrich, Anny, et al. Immobilization of trypsin on chitosan gels: Use of different activation protocols and comparison with other supports. International Journal of Biological Macromolecules 43.1 (2008): 54-61.

Manrich, Anny; Komesu, Andrea ; Adriano, Wellington Sabino; Tardioli, Paulo Waldir ; Giordano, Raquel Lima Camargo . Immobilization and Stabilization of Xylanase by Multipoint Covalent Attachment on Agarose and on Chitosan Supports. Applied Biochemistry and Biotechnology, v. 161, p. 455-467, 2010.

Mendes, J. F., Martins, J. T., Manrich, A., Neto, A. S., Pinheiro, A. C. M., Mattoso, L. H. C., & Martins, M. A. (2019). Development and physical-chemical properties of pectin film reinforced with spent coffee grounds by continuous casting. Carbohydrate polymers, 210, 92-99..

Milessi, T. S., Kopp, W., Rojas, M. J., Manrich, A., Baptista-Neto, A., Tardioli, P. W., … & Giordano, R. L. (2016). Immobilization and stabilization of an endoxylanase from Bacillus subtilis (XynA) for xylooligosaccharides (XOs) production. Catalysis Today, 259, 130-139.

Mendes, J. F., Norcino, L. B., Manrich, A., Pinheiro, A. C. M., Oliveira, J. E., & Mattoso, L. H. C. (2020). Development, physical‐chemical properties, and photodegradation of pectin film reinforced with malt bagasse fibers by continuous casting. Journal of Applied Polymer Science, 137(39), 49178.

Mendes, J. F., Martins, J. T., Manrich, A., Luchesi, B. R., Dantas, A. P. S., Vanderlei, R. M., … & Martins, M. A. (2021). Thermo-physical and mechanical characteristics of composites based on high-density polyethylene (HDPE) e spent coffee grounds (SCG). Journal of Polymers and the Environment, 29, 2888-2900..

Mendes, J. F., Norcino, L. B., Martins, H. H., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2021). Development of quaternary nanocomposites made up of cassava starch, cocoa butter, lemongrass essential oil nanoemulsion, and brewery spent grain fibers. Journal of Food Science, 86(5), 1979-1996.

Manrich, A., Martins, M. A., & Mattoso, L. H. C. (2021). Manufacture and performance of peanut skin cellulose nanocrystals. Scientia Agricola, 79.

Nascimento, V. M., Manrich, A., Tardioli, P. W., de Campos Giordano, R., de Moraes Rocha, G. J., & Giordano, R. D. L. C. (2016). Alkaline pretreatment for practicable production of ethanol and xylooligosaccharides. Bioethanol, 2(1)..

Manrich, Anny, de Oliveira, J. E., Martins, M. A., & Mattoso, L. H. C. Physicochemical and Thermal Characterization of the Spirulina platensis. J. Agric. Sci. Technol. B, v. 10, p. 298-307, 2020.

 

Book Chapter

Terra, I. A. A., Aoki, P. H., Delezuk, J. A. D. M., Martins, M. A., Manrich, A., Silva, M. J., … & Miranda, P. B. (2022). Técnicas de Caracterização de Polímeros. Nanotecnologia Aplicada a Polímeros, 614.

 

Conference Papers

Ferreira, L. F., Luvizaro, L. B., Manrich, A., Martins, M. A., Júnior, M. G., & Dias, M. V. (2017). Comparação da estabilidade de suspensões poliméricas de amido/tocoferol e quitosana/tocoferol. In: CONGRESSO BRASILEIRO DE POLÍMEROS, 14., 2017, Águas de Lindóia, SP.

Manrich, A., Hubinger, S. Z., & Paris, E. C. (2017). Citotoxicidade causada por nanomateriais: avaliação do micronúcleo. In: WORKSHOP DA REDE DE NANOTECNOLOGIA APLICADA AO AGRONEGÓCIO, 9., 2017, São Carlos. Anais… São Carlos: Embrapa Instrumentação, 2017. p. 655-658. 

Manrich, Anny, et al. Immobilization and Stabilization of Xylanase by multipoint covalent attachment on Glyoxyl Agarose Support. The 31st Symposium on Biotechnology for Fuels and Chemicals. 2009.

 

Manrich, Anny, et al. Application of immobilized xylanase on hydrolysis of soluble wood hemicelluloses after using microwave and organosolv pre-treatments. The 32nd Symposium on Biotechnology for Fuels and Chemicals. 2010.

 

You can view some of Dr Anny’s work below and links to her professional profile. 

 

Research Gate: https://www.researchgate.net/profile/Anny-Manrich-2  

 

Scopus: https://www.scopus.com/authid/detail.uri?authorId=23103497100  

 

Google Scholar: https://scholar.google.com/citations?hl=en&user=Ea9qpr0AAAAJ  

 

Linkedin: https://br.linkedin.com/in/anny-manrich-20693129

 


Dr Anny Manrich (PhD)
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In this brief article, we will address the query “How much protein do you need on rest days?” Additionally, we will present relevant information such as the role of protein and other nutrients in muscle recovery. Finally, we will explore some strategies and protein sources you can try to meet your protein requirements.

How much protein do you need on rest days?

You should eat between 1.2 to 2.0 g of protein per kg of weight. For example, if you weigh 70 kg you should eat between 84 and 140 g of protein a day (1,2). 

The protein required in rest days is almost the same amount you need in workout days (between 1.2 and 2.2 g/kg). Your muscles can take approximately 48 hours for a complete recovery after exhaustive training, so you should feed them with the appropriate nutrients (1,3).

However, your requirements are determined also by your height, sex, the discipline you do if you are an athlete, or the load of exercise you do (1,2). You should look for professional advice from a nutrition specialist to adjust your protein needs.

What is the importance of protein in muscle synthesis?

When you exercise, your muscles get stressed and damaged by muscle contraction; this causes muscle fibers to break down. During the 24 to 48 hours after the exercise, your body will repair the damaged muscle fibers. But your body will need proteins to obtain amino acids, which are the building blocks for muscle (1,3).

Amino acids are divided in two groups, the non-essential and the essential amino acids; the former are those that your body can synthesize, and the latter are those you must eat from foods, because your body is not able to create them (1).

All essential amino acids are important for creating new and stronger muscle fibers; however, Leucine is crucial because it can stimulate different molecular pathways that help your metabolism to accelerate muscle synthesis (1,3).

You can find all essential amino acids in high-quality protein sources. Go to the next subheading to know more about protein sources!

What are High-Quality protein sources for an optimal recovery?

Protein quality is measured by their content in essential amino acids, those with all essential amino acids are considered high-quality proteins. All animal-derived foods are considered as sources of high quality proteins (1), for example:

  • Meats and meat products
  • Milk and dairy products like cheese and yogurt
  • Eggs
  • Fish
  • Chicken and turkey
  • Legumes combined with cereals (for instance: lentils or beans with corn or rice) can form complete proteins; this is possible because Legumes are high in Lysine but lack Methionine, on the other hand, cereals lack Lysine, but they have Methionine (4).
  • Protein powders, especially Whey protein and casein (milk’s proteins); but you can find complete proteins in blends of vegetable protein powders.

What factors can affect your protein needs on rest days?

The factors that influence your protein requirements on rest days are the exercise load in the previous day and the type of exercise (for example: strength, resistance, endurance, cardio) (1). 

In the case of the exercise type, strength and resistance usually require more protein because these exercises can cause more muscle breakdown; on the other hand, cardio and endurance usually cause less damage to muscle tissue and need more carbohydrates than proteins for recovery (5).

What are the strategies for meeting your protein requirements on rest days?

For meeting your protein requirements on rest days you can consider a protein supplement before sleep. According to some studies, having a load of protein before sleep could boost your muscle synthesis and muscle recovery (1,6).

However, if you do not use supplements, you can have a high-quality protein source like milk, or Greek yogurt before sleep. Milk and yogurt will provide you with valuable proteins to repair your muscles (7).

You should consider looking for professional advice from a nutrition specialist to adjust your protein needs, as well as the appropriate distribution of all protein throughout the whole day.

How other nutrients help to an optimal recovery on rest days?

Here are some ways that other nutrients like carbohydrates, fats, and micronutrients can help you during the recovery days (5,8):

  • Carbohydrates are the main energy source for your muscles. After exercise, your glycogen (made from carbs) is depleted, so you must refuel that energy store to prevent muscle degradation.
  • Alongside with proteins, creating tissues like muscles requires energy, so you have to provide your body with energy to do its job. Fats are high-density energy nutrients, as they can provide you with 9 calories per gram.  You can use fats as an energy source to improve your recovery!
  • Micronutrients like zinc are important to improve muscle development, while others like selenium and magnesium can alleviate inflammation and reduce oxidative stress.

Conclusion

In this brief article, we addressed the query “How much protein do you need on rest days?” Additionally, we presented relevant information such as the role of protein and other nutrients in muscle recovery. Finally, we explored some strategies and protein sources you can try to meet your protein requirements.

References

  1. Huecker M, Sarav M, Pearlman M, Laster J. Protein supplementation in sport: Source, timing, and intended benefits. Curr Nutr Rep, 2019;8(4):382–96.
  1. O’Brien L, Collins K, Doran D, Khaiyat O, Amirabdollahian F. Dietary intake and energy expenditure assessed during a pre-season period in elite Gaelic football players. Sports, 2019;7(3):62.
  1. Waskiw-Ford M, Hannaian S, Duncan J, Kato H, Abou Sawan S, Locke M, et al. Leucine-enriched essential amino acids improve recovery from post-exercise muscle damage independent of increases in integrated myofibrillar protein synthesis in young men. Nutrients, 2020;12(4):1061.
  1. Day L. Proteins from land plants – Potential resources for human nutrition and food security. Trends Food Sci Technol, 2013;32(1):25–42.
  1. Lambert CP, Frank LL, Evans WJ. Macronutrient considerations for the sport of bodybuilding. Sports Med. 2004;34(5):317-327.
  1. Trommelen J, van Lieshout GAA, Pabla P, Nyakayiru J, Hendriks FK, Senden JM, et al. Pre-sleep protein ingestion increases mitochondrial protein synthesis rates during overnight recovery from endurance exercise: A randomized controlled trial. Sports Med, 2023.
  1. James LJ, Stevenson EJ, Rumbold PLS, Hulston CJ. Cow’s milk as a post-exercise recovery drink: implications for performance and health. EJSS, 2019;19(1):40–8.
  1. Godswill AG, Somtochukwu IV, Ikechukwu AO, Kate EC. Health benefits of micronutrients (vitamins and minerals) and their associated deficiency diseases: A systematic review. International Journal of Food Sciences, 2020;3(1):1–32.

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