Nutrition and integration during break periods from workouts

Training with constancy is essential to achieving your fitness goals, but sometimes a break from training becomes inevitable. Whether it's holidays, minor injuries or simply periods of high stress, the important thing is to know how to manage nutrition and supplementation to limit the loss of muscle mass and promote recovery.

In this article we explain how not to lose the results obtained and which supplements can best support you!

What happens to the body during a break

When we suspend training for more than 1-2 weeks, the body can begin to lose muscle mass (catabolism process) and reduce cardiovascular capacity. However, a break does not mean canceling out all progress: with the right food and integrative strategies you can maintain strength, mass and general well-being.

How to eat during a break from training

Don't cut too much calories

Slightly reducing calories is normal if you are less active, but don't overdo it: maintaining a good intake of nutrients helps preserve muscle mass.

Proteins always present

Even if you exercise less or are still, your body needs protein to maintain muscle tissue. Make sure you consume about 1,6-2g of protein per kg of body weight each day.

Focus on nutritious foods

Fruits, vegetables, good fats and quality protein sources must remain the basis of your diet. Avoid falling into the trap of "I'm still, I might as well eat badly".

Useful supplements during stop periods

- Protein powder: a practical solution to keep your daily protein intake high, even when you have less appetite or unregulated routines.

- EAAs (Essential Amino Acids): EAAs help stimulate protein synthesis and counteract muscle mass loss during periods of inactivity.

- Multivitamins: keeping the immune system high is crucial, especially if the break is due to stress or illness.

- Omega-3: support cardiovascular health, fight inflammation and help joint recovery.

Take advantage of the break to recover better

A break, if managed correctly, can become a valuable opportunity for:

- Repair small injuries.

- Recharge mental energies.

- Improve general health.

With a careful diet and the right supplements, you will return to training stronger and more motivated than before!

Discover at Bull's Power all the best products to support your recovery phase.