Muscles do not grow during training, but during rest

Many believe progress happens when sweat is pouring and your heart rate is racing. The truth, however, is different: exercise only provides the stimulus to the body, and the actual strengthening happens during rest days. If you eat too lightly on a rest day or neglect sufficient building blocks, recovery takes unnecessarily long.

The most important rest day nutrients

On a rest day, energy expenditure might be slightly lower than on a running session, but the body's repair mechanisms are still working in overdrive:

• Adequate protein and amino acids: Muscle tissue repair requires a steady supply of high-quality amino acids throughout the day.
• Good carbohydrates: Whole grains and root vegetables steadily refill depleted glycogen stores.
• Minerals and salts: Magnesium bisglycinate supports nervous system recovery and prevents resting aches in your shins and back.

Remember adequate hydration as well

Even if you are not sweating on a running trail, water carries nutrients to cells and removes waste products. Drink fresh water at a steady pace throughout the day. When you give your body rest and nutrients, you return to your next workout refreshed and strong.