Off season nutrition - The University of British Columbia Athletics
OFF SEASON NUTRITION
The off season is a great opportunity to rest, relax and recharge after a tough athletic season. But this shouldn’t mean that during the off season you neglect your health, fitness and well being. After a short break, you may also use the off season to get a head start on next year’s training goals. Nutrition plays a very important role, and this information outlines how you can get the most out of what you eat in order to stay in good shape.
Exercise Maintain some training to avoid both losses in lean tissue and unwanted body fat gains. You may use the break to try some fun activities that you don’t get the chance to do in your regular season.
Energy Intake Your energy expenditure (that is, the amount of calories you use up) will likey be less now that your intense training and games are over, so you will need less energy (calories) going in. The best way to do this is to reduce the amount of snacking and trimming down the size of your main meals. Remember that many take-out foods are very high in trans fats and calories so plan in advance. The off season is a good time to practice new recipes for the playing season.
Mindful Eating This is always a good strategy to follow when eating, but being more in tune with your hunger cues in the off season can prevent over consumption to stay on course with your off season nutrition goals. The Hunger Scale can help you think about your hunger and fullness before, during and after you eat. Try to stay within the blue area to practice mindful eating. More information can be found at: http://www.themindfuldietitian.com.au/blog/mindful-fuelling-for-athletes If you are hungry between meals, choose your snack based on your goals. High energy snacks Lower energy snacks • Crackers or bagel and nut butter • Vegetable smoothie • Greek yogurt with nuts/granola and honey • Veggie Sticks • Fruit smoothie with banana, honey + nut butter • Sliced deli meat • Avocado on toast • Edamame or sashimi • Hummus or guacamole with pretzels • Tinned tuna • Sliced banana + nut butter • Rice crackers/rice cakes • Muesli/granola with extra nuts • Pickles, olives • Sushi rolls
Be mindful of portion sizes Avoid eating straight from a bag, box or carton as it’s more difficult to visualise the portion you are eating. Resist the temptation to overfill your plate or eat until “the plate is clean”. Instead have a smaller portion or use smaller dishes to manage the portion size of higher calorie foods. Stick to the usual pattern of 3 main meals and 2-3 snacks during the day. If you are trying to reduce body weight, you could consider reducing snacks and your carbohydrate portion sizes.
Image from www.sparkpeople.com
**Please speak with your Sports Dietitian for further information**
A SPORTS NUTRITION PUBLICATION © THE UBC DEPARTMENT OF ATHLETICS AND RECREATION, APRIL 2016
BBQ Season Fill your plate with salads, vegetables and lean meats, fish or tofu. Choose sides like vegetables crudités, fruits, carbohydrate salads instead of creamy coleslaw, cheese, chips, dips or foods covered in lots of high fat sauce. Don’t overfill your plate, leave some time before going back for seconds and drink water with meals.
Liquid Calories Athletes should be aware that alcohol is high in calories. If you choose to drink over the off-season ensure you are well hydrated with water before and during the night. Eat a meal before consuming alcohol and drink in moderation – 2-3 units per day for women, 3-4 units for men. = 2 units 25mls/ single = 1 unit 125ml/4oz glass of wine = 1.5 unit SEE INFORMATION SHEETS ON GAINING MUSCLE MASS AND TIPS TO GET LEAN FOR MORE SPECIFIC INFORMATION
Number of drinks
Equivalent in Food
1 drink (150kcals)
Exercise required to burn that energy off
140kcals
Brisk walk 40 mins
120 kcals
Single shot + 150ml mixer
120 kcals
Running at 11kmph 15 mins
2 tbsp 7 layer dip = 70kcals About 11 chips = 140kcals 6oz glass
Cycling at 16-19kmph 25mins
A SPORTS NUTRITION PUBLICATION © THE UBC DEPARTMENT OF ATHLETICS AND RECREATION, APRIL 2016
3 drinks (450kcals)
5 cheese sticks = 310 kcals
Brisk walk 2 hours
3 Fun size candies = 320 kcals
Single shot + 150ml mixer
+
Running at 11kmph 45 mins
1 slice apple pie + 1 scoop ice cream = 480kcals
Cycling at 16-19kmph 1 hr 20 mins
Grande Green Tea Frap + Whip = 360kcals 6oz glass
5 drinks (750kcals) Single shot + 150ml mixer
6oz glass
+
Brisk walk 4 hours Scone + Grande Macchiato = 720 kcals 9 wings = 720 kcals
3 slices pepperoni pizza = 840 kcals
Running at 11kmph 1 hr 15 mins
Cycling at 16-19kmph 1 hr 50 mins
A SPORTS NUTRITION PUBLICATION © THE UBC DEPARTMENT OF ATHLETICS AND RECREATION, APRIL 2016
