Training vs Rest Day Nutrition: How to Maximize AMPK/mTOR Balance and Mitochondrial Function

How should calorie intake be distributed between training and rest days to optimize AMPK vs mTOR signalling while supporting mitochondrial fission/fusion and redox balance? For example, in a weekly plan averaging 2400 kcal/day at maintenance, with 4 training days focused on myofibrillar hypertrophy (4–8 reps), 3 rest days including 40 min of fasted steady-state cardio, and ~10,000 steps daily.

Would a large contrast between training and rest days (e.g., ~3000 kcal training / ~1600 kcal rest) be more effective than a moderate contrast (e.g., ~2700 / ~2000), assuming the same weekly average 2400?

Should the calorie difference between training and rest days be set as a % above/below 2400 kcal, or should the contrast between the days fall within a specific range (e.g., 15–30%)? Does this range change depending on whether the goal is muscle gain or fat loss?

Assuming ~1 g/lb protein on both days (open to adjustment if better for signalling or recovery). How much fat and carbs (grams or % of calories) should be consumed on training days for mTOR-driven hypertrophy (with most carbs consumed post-workout), and on rest days to support AMPK-driven adaptations?

2 comments