Protein stays relevant
Muscle remodeling continues after training, so most people benefit from keeping protein intake fairly consistent. Spreading protein-containing foods through the day remains a practical approach. A rest day is not a reason to slash intake or compensate for eating.
Carbohydrate needs may shift
A low-activity recovery day may require less immediate carbohydrate than a long training day, but glycogen restoration can extend into the next day. Athletes preparing for another demanding session may benefit from maintaining carbohydrate availability.
Let appetite help
Some people are naturally less hungry on rest days; others are hungrier after a hard block of training. Use appetite alongside the upcoming schedule, body-composition goals, and performance. Large forced swings are usually less useful than small adjustments.
Keep the recovery basics
Eat regular meals, include protein, produce, carbohydrate-rich foods, and fats, and drink according to thirst and conditions. Sleep and adequate total energy are part of recovery. Persistent fatigue, declining performance, menstrual disruption, or recurrent injuries deserve qualified assessment.