How Should My Diet Change During the Off-Season?

 The off-season is a valuable time for athletes to rest, recover, and reset after an intense period of training and competition. During this phase, both the intensity and volume of training typically decrease, which impacts energy needs, nutritional requirements, and overall diet. Adjusting dietary habits during the off-season can help athletes maintain a healthy weight, support muscle repair, improve general health, and prepare for the upcoming training season.

This article delves into how an athlete’s diet should shift in the off-season, with a focus on adjusting caloric intake, rebalancing macronutrients, and incorporating more dietary variety for long-term health benefits.

In this blog, you will learn:

• How to adjust your caloric intake during the off-season to match a reduced training volume and prevent unnecessary weight gain.
• Effective ways to rebalance macronutrients by slightly lowering carbohydrate intake while increasing protein and healthy fats to support muscle recovery and maintain overall health.
• The importance of incorporating more dietary variety, including nutrient-rich foods, which helps strengthen the immune system and supports gut health.
• Hydration tips and immune-boosting nutrients that are essential for recovery, cognitive function, and staying healthy in the off-season.

By the end of this blog...

You’ll be equipped with strategies to build a balanced off-season diet that promotes recovery, supports long-term health, and prepares you to return to peak performance for the next training season.

1. Adjusting Caloric Intake to Match Reduced Training Volume

One of the primary dietary changes athletes should make in the off-season is reducing their caloric intake to reflect their lower training volume and energy expenditure. Failing to do so may lead to unwanted weight gain, which can make it more challenging to return to peak performance once training intensifies again.

• Calculating Caloric Needs in the Off-Season: Athletes can start by calculating their basal metabolic rate (BMR), which represents the number of calories needed to maintain basic bodily functions at rest. From there, the total daily energy expenditure (TDEE) can be estimated based on their reduced activity level. A study published in Sports Medicine recommends that endurance athletes reduce their caloric intake by approximately 20-30% during the off-season to avoid weight gain when training volume decreases .
• Focus on Nutrient-Dense Foods: Since overall caloric intake is reduced, it's even more important for athletes to prioritize nutrient-dense foods that provide essential vitamins and minerals without excess calories. Foods rich in vitamins, minerals, and antioxidants, such as fruits, vegetables, whole grains, and lean proteins, are beneficial for general health and support immune function during this less active period.

2. Balancing Macronutrients to Support Maintenance and Recovery

With a lower demand for energy, athletes often benefit from adjusting their macronutrient ratios. While carbohydrates remain essential, the emphasis can shift slightly towards protein and healthy fats to support muscle maintenance, reduce inflammation, and promote overall health.

Carbohydrates: Moderate Reduction for Lower Energy Needs

Carbohydrates are the primary energy source during high-intensity training, but with reduced activity in the off-season, athletes can lower their carbohydrate intake without risking performance loss. Adjusting carbohydrates can help balance energy intake and prevent excessive weight gain.

• Reduced Carbohydrate Intake: it is suggested that reducing carbohydrate intake by about 10-20% in the off-season is appropriate for most endurance athletes to match the reduced physical activity level .
• Focus on Complex Carbohydrates: Choosing high-quality, complex carbohydrates like whole grains, sweet potatoes, and legumes, which provide steady energy, is especially important. These foods also contain fiber, which supports digestion and helps athletes feel full on fewer calories.
• Timing of Carbohydrate Intake: Athletes can also consider shifting more carbohydrates to earlier in the day or around light workouts to match when they need energy most. This strategy helps ensure that carbohydrate intake is aligned with energy expenditure.

Protein: Emphasizing Muscle Repair and Maintenance

Protein plays a vital role in muscle repair and maintenance, which are crucial during the off-season as athletes recover from the micro-damage incurred during high training volumes. Increasing protein intake slightly can support muscle retention, even as physical activity decreases.

• Optimal Protein Intake: Studies recommend that endurance athletes consume approximately 1.6-2.2 grams of protein per kilogram of body weight during the off-season to aid in muscle repair and maintenance, which is slightly more than during the competitive season . This increase is necessary due to the greater focus on recovery.
• High-Quality Protein Sources: Emphasis should be on high-quality proteins like lean meats, fish, eggs, dairy, and plant-based options such as beans, lentils, and tofu. These proteins are rich in essential amino acids, including branched-chain amino acids (BCAAs), which are particularly effective for muscle repair.

Healthy Fats: Supporting Hormonal Balance and Inflammation Reduction

Healthy fats are crucial for hormonal balance, immune health, and reducing inflammation. Endurance training can place stress on the body, and the off-season is an ideal time to focus on fats that support recovery and overall health.

• Increased Fat Intake: With a slight reduction in carbohydrates, athletes can increase healthy fat intake to 30-35% of total calories, which is often higher than during high-intensity training periods .
• Focus on Anti-Inflammatory Fats: Foods rich in omega-3 fatty acids, such as salmon, walnuts, and flaxseeds, are particularly beneficial for reducing inflammation and supporting joint health. Monounsaturated fats from sources like olive oil, avocados, and nuts are also excellent for cardiovascular health.

3. Incorporating More Variety for Overall Health and Well-Being

The off-season provides a unique opportunity for athletes to introduce more dietary variety and focus on long-term health. Expanding food choices can improve gut health, provide a broader spectrum of nutrients, and make it easier to stick to a balanced diet over the long term.

• Prioritizing Micronutrient-Rich Foods: athletes often become nutrient-deficient due to restrictive diets during intense training periods . Off-season adjustments should include a focus on foods rich in essential vitamins and minerals, including leafy greens, berries, colorful vegetables, and fortified foods.
• Improving Gut Health with Diverse Fibers: Incorporating a variety of fiber-rich foods supports gut health, which is vital for nutrient absorption and immune function. Fiber can also aid in controlling appetite, which may help prevent off-season weight gain. Sources include whole grains, fruits, vegetables, nuts, and seeds.
• Experimenting with New Foods: During the competitive season, athletes often stick to familiar foods to avoid digestive issues. The off-season, however, is a perfect time to try new foods and cooking methods, which can help diversify nutrient intake and discover new foods that work well with their body’s needs.

4. Hydration and Immune Health: Supporting Recovery and Readiness

Although hydration needs may slightly decrease in the off-season due to reduced sweat loss, maintaining hydration is still crucial for optimal recovery, cognitive function, and immune health.

• Hydration Habits: Daily water intake should remain consistent, with athletes adjusting based on activity level, climate, and individual hydration needs. Proper hydration helps maintain digestion, supports joint health, and prevents fatigue, which is critical even in the off-season.
• Immune-Boosting Nutrients: With reduced training, athletes can focus on nutrients that support immune health, such as vitamin C (found in citrus fruits and berries), vitamin D (through sunlight or fortified foods), and zinc (from lean meats, dairy, and seeds) . Maintaining immune health is essential, particularly for athletes who may be at higher risk of infections due to the physical demands of endurance sports.

Building a Balanced Off-Season Diet Plan

When adjusting dietary habits for the off-season, a balanced, nutrient-dense approach helps athletes maintain their health and prepares them for the next training season. Here’s how a day might look for an endurance athlete in the off-season:

1. Breakfast: Greek yogurt with berries, a sprinkle of chia seeds, and a drizzle of honey for protein, antioxidants, and healthy fats.
2. Lunch: Quinoa salad with leafy greens, chickpeas, mixed vegetables, and a handful of nuts for balanced carbohydrates, protein, and fiber.
3. Afternoon Snack: Apple slices with a spoonful of almond butter for sustained energy and healthy fats.
4. Dinner: Grilled salmon with a side of roasted sweet potatoes and steamed broccoli, providing omega-3 fats, complex carbohydrates, and a variety of micronutrients.
5. Evening Snack: Cottage cheese with a sprinkle of cinnamon and walnuts for additional protein and healthy fats.

Conclusion

The off-season offers athletes a critical window to adjust their diet, supporting recovery, maintaining a healthy weight, and promoting long-term wellness. By focusing on adjusting caloric intake, balancing macronutrients, and introducing dietary variety, endurance athletes can enhance their recovery, stay fit, and better prepare for the next competitive season. As supported by research, these dietary changes during the off-season help athletes maintain peak physical condition, improve immune function, and ultimately, achieve sustainable performance gains.

References

1. Phillips, S. M., & Van Loon, L. J. C. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of Sports Sciences.
2. Jeukendrup, A. E. (2014). Periodized nutrition for athletes. Sports Medicine.
3. Burke, L. M., & Deakin, V. (2015). Clinical sports nutrition.
4. Nieman, D. C., & Wentz, L. M. (2019). The compelling link between physical activity and the body's defense system. Journal of Sport and Health Science.
5. Gleeson, M. (2016). Immune function in sport and exercise. Journal of Applied Physiology.
6. Ivy, J. L. (2004). Role of carbohydrate-protein supplements for post-exercise recovery. International Journal of Sport Nutrition and Exercise Metabolism.

Are you looking for a way to enhance your performance and get the most out of your training?

 We can help!

Our Personalised Supplement Strategy is designed to help you get the most out of your training, while saving time and money. We'll create a supplement plan based on our years of experience working with endurance athletes like you.

Fill out our form, and we'll send you your personalised supplement strategy within 72 hours. You'll discover what supplements are right for you and why, when selecting the right supplements is so important to your success.

Remove the guess work