What Elite Athletes Do on Their Rest Days — And Why You Should Copy Them

“A rest day does not mean the couch. Elite nutrition is not about what you do on match day. It is about what you never skip on a Tuesday.” ~Dr. Luigi Gratton, VP of Health and Wellness at Herbalife

When asked to envision the day of an elite athlete, most people would envision a training session, a weight room, a match, and maybe a dramatic-looking recovery shake.

But after years of working with sports performance nutrition, Dr. Luigi Gratton, VP of Health and Wellness at Herbalife, has found that “The habits that make elite athletes elite are not the flashy ones. They are the small, repeatable things the best players in the world do on the days no one is watching.” The world's best athletes perform these small, repetitive tasks on days when no one is around. 

Tuesday. on a day off. in the second week of the off-season. The Repeat pillar of performance, which takes place when you are not competing, is when most of the work is finished.

The good news is that by adopting the same habits that support a professional career, anyone can maintain an active, healthy lifestyle. You don't need to train like a pro to eat and live like one.

According to Dr. Gratton, these are the routines that elite athletes regularly adhere to, along with suggestions for incorporating them into daily life.

Habit 1: Protein at every meal

For the elite athletes that Dr. Gratton works with, protein is not a post-workout afterthought. Instead, they spread it out over the course of the day, consuming roughly 20 to 40 grams every three to four hours, with a goal of roughly 30 grams during the training window. That might include eggs and Greek yogurt for breakfast, chicken or fish for lunch, a shake or bar for a snack, and protein for dinner.

What makes this important? because protein is used for purposes other than muscle growth. Maintaining it is essential as we age, boost immunity, create hormones and enzymes, and feel full enough to make wise food choices throughout the day. You get all those advantages by spreading it out in a seemingly simple way.

Habit 2: Carbs that match the workload

Elite athletes do not fear carbohydrates, but they do not consume them at random. They match intake with activity. After a strenuous workout, they aim to consume 50 to 75 grams of carbohydrates within an hour, usually from simple everyday foods such as a peanut butter and jelly sandwich, a bowl of cereal with milk, flavored yogurt, chocolate milk, or a granola bar. On lighter days, they reduce their intake.

For most people, the lesson is the same: your carbohydrate requirements correspond to your level of activity. A training day and a rest day are not the same thing, and your plate should reflect this.

Habit 3: Hydration on a schedule

Another habit that top athletes seldom neglect is staying hydrated.

As a starting point, Dr. Gratton suggests consuming at least half of your body weight (measured in pounds) in ounces of fluid each day. A 160-pound individual aims for 80 ounces. Add an additional 20 to 30 ounces for each hour of intense, sweaty exercise. Waiting until you are thirsty, which is by definition waiting until you are already behind, is less dependable than this straightforward math.

Plain water is insufficient if you are working out vigorously or in the heat. To actually retain fluid in the body, you need sodium and, ideally, some potassium.

Habit 4: Sleep is not optional

This is the habit that elite athletes share that is most often ignored and poorly replicated. 

seven to nine hours. Every night. This is not a recommendation; it is a non-negotiable part of the program.

During sleep, the nervous system is reset, muscle tissue is repaired, growth hormone is released, and learning is solidified in the brain. Athletes who don't get enough sleep perform worse, get sick more often, and recover more slowly. The same is true for everyone else.

Habit 5: Dark-colored fruits and vegetables, every day

Not once a week. Every day. 

Berries, leafy greens, cherries, beets, red grapes, purple cabbage and dark-colored peppers. These foods deliver antioxidants that regulate inflammation, support immune function and provide the vitamins and minerals that restore energy. 

They are not a supplement or a hack. They are the floor.

Habit 6: Active recovery on rest days

The elite athletes he works with use their rest days for walking, gentle cycling, yoga, stretching, foam rolling and other low-intensity movement. Active recovery improves blood circulation, which clears metabolic waste from the muscles while giving the body room to repair.

The most important thing rest days do is prevent overtraining, chronic fatigue and injury. They are not a pause in the program. They are part of it.

The real secret

Here is what no one tells you about elite performance nutrition: it is not a secret. It is not complicated. It is not expensive. 

It is protein at every meal, carbs that match your workload, daily hydration, eight hours of sleep, dark-colored produce and active recovery. Done consistently. Done on the days nobody is watching.

About Herbalife Ltd.

Herbalife (NYSE: HLF) is a premier health and wellness company, community and platform that has been changing people’s lives with great nutrition products and a business opportunity for its independent distributors since 1980. The Company offers science-backed products to consumers in more than 90 markets through entrepreneurial distributors who provide one-on-one coaching and a supportive community that inspires their customers to embrace a healthier, more active lifestyle to live their best life.