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From 2 episodes

Should I eat less during a deload week?

Answered by Nikkiey Stott and her guests · Updated

The short answer

No, not in any meaningful way. Nikkiey says your body is in active recovery during a deload and needs fuel, so protein stays the same and calories stay roughly the same. If you're in a cut, a slight trim is fine, but dropping something like 500 calories works against the recovery the week is for.

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  1. Nikkiey on why you shouldn't cut food just because training is lighter

    Plays from 21:24 · Ep. 366: What Is a Deload Week and Do Women Over 40 Need One?

  2. Why a slight trim may fit if you're cutting, but never 500 calories

    Plays from 25:10 · Ep. 131: What Is a Deload Week and When Should You Take One?

  3. Why some women don't need to change anything, and why protein matters most

    Plays from 27:13 · Ep. 131: What Is a Deload Week and When Should You Take One?

  4. Quick recap: keep protein and calories steady, sleep more, rest without guilt

    Plays from 28:53 · Ep. 366: What Is a Deload Week and Do Women Over 40 Need One?

The full answer

The instinct makes sense. You're training less, so it feels like you should eat less. On Ep. 366, Nikkiey is blunt: do not reduce your food intake just because training is lighter. A deload is when your body is rebuilding and adapting from the weeks of work you've put in, and that process needs fuel. In her words, this is the week to fuel the hard work you've been building, not the week to cut aggressively.

On Ep. 131 she adds some nuance. Because you burn less energy in your workouts, you may need to bring calories down slightly, depending on your goals, mainly if you're trying to lose body fat. The key word is slightly. She warns that many people hear "eat a bit less" and drop 500 calories, which pushes them into a deeper deficit right when the body needs food to recover and hold on to muscle. She also points out that you're still active, and for some people nothing needs to change at all. She doesn't adjust much herself, because she carries a lot of muscle and it needs the food. Eating normally and maintaining is fine. As she puts it, maintaining is where the magic happens.

Both episodes agree on the non-negotiables:

  • Protein stays the same. If you fall short on carbs or fats that week, Nikkiey isn't worried, but she wants your protein number hit.
  • Calories stay roughly steady. A small trim if you're cutting, never a big drop.
  • Sleep goes up. Nikkiey says if there's ever a week to aim for eight or more hours, it's a deload week, because that's when much of your recovery happens.
  • Rest without guilt. A lighter week is part of the plan, not a sign you're slacking.

From Nikkiey Stott and WarriorBabe's coaching. For education, not medical advice: talk to your doctor about your own health.

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