Do you guys still eat a lot of protein on your rest days? Would a protein shake during the rest day be beneficial to help speed up the recovery?

Not really. Although may bodybuilders clamor about drink down many shakes and potions filled with whey, soy and other distillates, there really isn't any need to do so. The average person consumes more than adequate amounts of protien in their rich western diets. If you were a vegetarian, then perhaps some would help but certainly not the gallons that are suggested by the manufacturers of said items. All it will do is cause your kidneys to work harder.

Hi DRLski

I usually recommend a slightly reduced protein intake (1-1.2g/kg body mass/day (see feature article in 220 Triathlon magazine out May 10, 2005) during rest days. This is because protein intake is supplemented by Low Biological Proteins from carbohydrate food sources. This can add another 30% to your overall protein intake. Your recovery is optimised within the 1st 2 hours post exercise at a 7-8% conversion rate (carbohydrate to glycogen storage in skeletal muscles and liver) per hour and subsequently declines to 5% per hour. Recovery can take up to 24 hrs post exercise so utilising the 1st 2 hours post exercise is vital. Your recovery days therefore dont require extra protein by way of protein shakes.