Archive for the tag - resting

Answered: Should I Eat the Same Amount of Protein on Off-Days?

Dear Davey,

I work out 5 days a week and take Sundays and Wednesdays off. On the days that I exercise, I make a protein shake with whey powder. Should I also be drinking a protein shake on my days off?

From,
Bryan

Dear Bryan,

While you might take Sundays and Wednesdays off, your body does not! On your days off, your body is busy recovering and rebuilding new muscle. As such, it needs a constant supply of protein.

First things first, you’ll need to calculate your protein needs. I like to use this handy formula. For some people, protein supplements aren’t needed – they can get their required protein from a well-balanced diet. But many weight lifters and exercise enthusiasts will require additional protein, and protein shakes are an easy and effective way to get it.

If you require 130 grams of protein, for example, this amount doesn’t change on your off-days. You’ll need to continue fueling your body 7 days a week, and if your diet isn’t providing the required amount of protein, taking your shakes will certainly help get you there!

Bottom line: We might rest but our bodies do not – protein requirements don’t decrease on days off from the gym.

Love,
Davey

How Long Should I Rest Between Sets?

I think I could rest with him for the remainder of my life.

In yesterday’s fitness tips, I mentioned that it’s always a good idea to time your rests – especially if you’re looking to maximize your workout’s efficiency. It begs the question: How long should you be resting in between sets?

Like so many things in fitness, it depends. Rest time depends on your goals, what you’re training for, how you’re feeling, how old you are and so on. But here are the basics.

When you workout, you use energy. Duh. We know that it takes 2.5 to 3 minutes for your energy system (often called the phosphagen system) to fully recover after an intense set of exercise. So what does that mean for rest times?

3 – 5 minute rests: If you are training for power lifting, sprinting, football, etc. – or any sport that requires short bursts of explosive energy, wait 3 – 5 minutes in between sets. It’s a long time to wait, but it will result in the fast, quick power that these athletes need. Studies also show that it also boosts testosterone levels which increase strength gains.

45 – 60 seconds: Resting for a shorter time does not allow for full recovery – and that’s a good thing if you’re looking to build muscle size or train for a sport that requires constant energy over a longer period of time (i.e., marathon runners, soccer players, swimmers, etc.). Training with 45 – 60 second rests forces the body to improve it’s ability to sustain moderate or fairly high intensity exercise for longer durations of time. Trainers often espouse the 1:1 ratio – equal amounts of lifting to rest. If it takes you 50 seconds to complete your set, rest for 50 seconds.

At the end of the day, you’ll have to find out what works best for you. Some people swear by 90 second resting periods. Others by 2 minutes. Listen to your body and your results.

Any questions? Let me know in the comments below.