Having a strict nutritional plan can be tiring, as it can take years of dedication to stick to it and avoid certain cravings that could throw you off course. This is specifically important for elite athletes who have been honing their craft for many years. They will need to ensure that their diet is constantly being optimised for peak performance, which means that they often need to reject any food or drinks that could hinder this.
Cheat days are a hot topic in the world of sports, with contrasting opinions about whether they’re a good thing or not. These days allow athletes to have a break from their normal health routines, giving them a day to let loose and consume whatever they please. It can be very beneficial in healing cravings and providing satisfaction, but many professionals feel as though the idea of a cheat day is bad for overall performance.
While both sides of the fence have valid points, it’s good to understand the science behind cheat days and whether or not they are beneficial for elite athletes. That’s what we will explore throughout this article.
The Benefits of Cheat Days
The psychology of cheat days can be very beneficial, with some athletes finding that having a day to do whatever they want makes them more disciplined when they’re back on their routine and to have a sustainable and healthy diet. Studies have shown that cheat meals can help with achieving long-term goals, as it can make them feel more positive and motivated.
For some athletes, having a cheat day can lead to reduced stress and anxiety. They can break free from restrictive diets that can come with mental pressure and have the chance to choose to indulge in anything they like. Eating desired foods or drinking desired drinks can help trigger the release of endorphins, leading to a boosted mood and greater satisfaction.
It can also help with desensitising eating unhealthy foods, as athletes tend to shy away from them too much by thinking that they’re going to cause irreversible damage. However, this isn’t the case. Preventing the development of negative eating patterns and behaviours can be very important for elite athletes, as they need to ensure that their diet is balanced and focuses on optimising sport performance rather than losing or gaining weight.
Cheat days don’t just have to be about consuming unhealthy food and drink, but can also include indulging in other cravings that could alter athletic performance. For example, Velo pouches and similar products tend to be avoided by athletes during their health routines. However, having one day to indulge in cravings like this can help tame them in the long term.
The Drawbacks of Cheat Days
While having cheat days can be beneficial to elite athletes, they can also have negative impacts on their performance. The idea of a cheat day can promote an unhealthy attitude toward food and make athletes forget about how bad the food they’re consuming can be for their bodies. This can then lead to them upping the intake of these unhealthy goods each time a cheat day comes around, which can create a slippery slope.
Excessive calorie intake can reduce athletic performance, as it can result in digestive discomfort, reduced energy levels and bloating. This can make it difficult to return to a normal routine straight away, as your body might need time to recover from calories that it isn’t used to consuming. A focus on indulgent cravings could lead to a temporary imbalance in essential nutrients, affecting overall health and recovery.
There can also be some psychological implications to cheat days. If athletes have stuck to a strict nutrition routine for a long time, indulgence in a cheat meal can make them feel a sense of guilt or shame that can potentially ruin their day. In extreme cases, athletes may fall into an eating disorder, as cheat days do have the potential to result in binge eating episodes through a loss of control.
Elite athletes need to be very cautious when considering having a cheat day, so that they understand all the potential drawbacks and benefits before reaching a decision. There can be different ways to incorporate a cheat day into your athletic schedule. Making plans as to when you should have a cheat day can help with planning calorie intake and how you’re going to transition back to a nutritional focus again.
What To Keep in Mind When Having a Cheat Day
Cheat meals can be used as a nutritional strategy for some athletes, as scheduling these meals at the right time can increase metabolic rate if needed. Some indulgences can help athletes maintain a healthy diet for longer. If you are looking to incorporate a cheat day into your plans, there are some things to keep in mind:
- Plan Meals in Advance: Having an unplanned cheat meal can have negative effects as it makes you more likely to overindulge. Creating a plan of when and what you are going to eat before you do so can help with maintaining a healthy diet.
- Choose Meals with Nutritional Values: Even though you can eat whatever you want for a cheat meal, you can still choose meals that are beneficial for your health. For example, if you’re craving pizza, you can pick an option that has plenty of vegetable toppings.
- Think About The Macros: Having a meal on a cheat day that is packed with carbs and protein can help with muscle growth and recovery. This can help with your workout routines and keep you on track with your nutrition.
- Avoid Overindulging: A cheat day shouldn’t involve too much intake. It should ideally consist of one proper cheat meal with other little indulgences throughout the day to keep you satisfied.
- 80:20 Rule: Finding the right balanced lifestyle is very important for athletes. A good way of making sure that you satisfy your cravings while keeping your routine in check is to eat healthy foods 80% of the time and opt for less healthy alternatives 20% of the time.
It’s good to keep in mind that you have the right to enjoy any food you want and maintain a positive relationship with it. Speak with your healthcare professional if you’re following an eating plan that is making you feel deprived and hungry, because it won’t work in the long run as an athlete. Some elite athletes do need guidance as to which aspects of their strategy require modification.
If you take all of these points into account, indulging in a cheat day should provide you with more positives than negatives. At the end of the day, it all comes down to balance and personal preference as each elite athlete will have their own goals. Whether you want to gain weight, gain muscle or satisfy your cravings, having a cheat day can be good for you.
Summary
Remember that cheat days are what keep the fitness journey fun. You should always stick to a routine but you are allowed to have an off day. Just remember not to have too many sugary snacks or else it can lead to a trip to a Collingwood dentist. Keep your fitness journey fun with cheat days but be responsible.
