@domsexplains5: what to actually do on a rest day, and why each part helps. Do: an easy walk or ride, protein like a training day, enough water, light stretching if it feels good, 7-9 hours of sleep. Skip: hard training for sore muscles, and cutting food because you didn't train. sources Doms checked: - muscle protein building about +109% at 24 h after heavy lifting: Chesley et al. 1992, Journal of Applied Physiology 73(4):1383-1388; back near normal by about 36 h: MacDougall et al. 1995, Canadian Journal of Applied Physiology 20(4):480-486 - muscles more responsive to protein for up to 24 h after lifting: Burd et al. 2011, Journal of Nutrition 141(4):568-573 - total daily protein mattered more than timing: Schoenfeld, Aragon & Krieger 2013, Journal of the International Society of Sports Nutrition 10:53 - light exercise eases soreness for a while: Cheung, Hume & Maxwell 2003, Sports Medicine 33(2):145-164 - being low on body water cut strength about 2%: Judelson et al. 2007, Sports Medicine 37(10):907-921; urine color tracks hydration: Armstrong et al. 1994, International Journal of Sport Nutrition 4(3):265-279 - 48 h between hard sessions for the same muscle group: Garber et al. 2011 (ACSM position stand), Medicine & Science in Sports & Exercise 43(7):1334-1359 - 7-9 h for adults: Hirshkowitz et al. 2015, Sleep Health 1(1):40-43 General info, not medical advice. the app: XPLIFT: AI Fitness Coach on the App Store. it tracks what you train and shows which muscles are ready again. #domsexplains #restdaytips #recoveryscience #trainingrecovery #recoverytips

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