An athlete's nutrition coach argues against strict cheat days, proposing an 85/15 rule instead: eat whole foods 85% of the time, indulge 15%. That's roughly one treat every other day. The approach balances performance nutrition with flexibility and social eating.
How many days a week should athletes be dialed in on their nutrition? I do not believe in cheat days. I don't believe in being super strict with your nutrition and then on Sunday you go ham and you just eat whatever is in sight. I believe in balance. I say the 85/15 rule is perfect for my athletes. 85% of the time be eating whole foods, clean, the foods that you need to fuel your body with to be able to feel good and perform well. The other 15% of the time, enjoy a treat. Go get a burger and fries with your friends. Go out and get ice cream. That's totally fine. What that looks like is about every other day having a treat of some sort or going out and having a fun meal on the weekends with your 85% of the time if you're dialed in, 15% of the time can be fun to just loosen up a little bit and enjoy food with your friends.
