After many months of hard work, pushing the limits and disciplined focus during the season, every athlete needs the off season to rest, recover and prepare. The goal in the off season is to not begin training for personal bests or to kill yourself in the gym. The goal is to recover and then prepare the body to return next season feeling fresh and ready to go. The off season is not only a time for recovery, working on flexibility, mobility, and keeping your skills sharp, but you are also slowly strengthening your athletic foundation that you will maintain through the season. You’ve got a plan, you’ve made a training schedule, you may even attend a camp or clinic. You may think you have the perfect offseason lined up, but don’t forget your nutrition!
Most elite athletes have a routine that they follow. They know what they are going to do before, during, and after training. You won’t catch them just winging it when it comes to nutrition and you also won’t catch them trying something new on game day. The off season is the time to find what works for you. Find what fuels your training the best, what foods to eat and when to eat them for optimal performance. The way you fuel your body before and after a workout can make a real difference in achieving your athletic goals.
"If you fail to plan, you are planning to fail"
– Benjamin Franklin
With the grind of last season behind you this is also the perfect time for you to focus on your healthy eating habits. Use the off season to focus on nutrition and create purposeful habits that you can carry into the season ahead. Nutrition is not always the first thing on an athlete’s mind, especially during the off season. Temptations of backyard barbeques or a scoop of ice cream on a hot day sound like perfect treats, and there is no reason why you cannot enjoy them if you create a solid nutritional plan.
RECOMMENDED HEALTHY CHOICES FOR YOUNG ATHLETES
Whole grains and other complex carbohydrates (oats, brown rice, quinoa, whole wheat bread, whole grain breakfast cereals, sweet potatoes, squash and beans)
Fruits (2 to 4 servings per day)
Vegetables (3 to 5 servings per day)
Lean proteins (chicken, fish, beans/lentils, tofu, eggs, yogurt and milk)
Healthy fats (nuts, nut butter, seeds, olive oil and avocado)
FOOD IS THE MEDICINE THAT FUELS PERFORMANCE
Having a solid nutritional plan will also ensure that the foods you need are there when you need them. Plan out your week so you know what to get at the grocery store. This will keep you from grabbing convenient processed foods. If you are fueling up on processed foods that come from a bag or box or are eating fast food before or after training, you are potentially decreasing energy, speed, and overall performance. Not to mention, potential weight gain, slower recovery, and weaker immunity. What you put in is what you will get out. It is important to choose nutrient-dense foods and avoid mindless snacking.
MEAL PLANNING IDEAS
Snack before morning training:
Slice of whole grain bread and natural peanut butter (try and find a brand with as little added sugar as possible)
Recovery drink post-workout:
Low-fat chocolate milk and banana.
Breakfast:
Two egg omelette with spinach and tomatoes
¾ cup oatmeal with cinnamon,
berries and walnuts; and Greek yogurt with granola.
Lunch:
Sandwiches on wholegrain bread with lean meat, salad, avocado (mix and match for endless combinations –, pretzels, fruit and yogurt
Pre-practice snack:
1/4 cup hummus with whole wheat crackers and veggies
Dinner:
Grilled lean meat or fish with baked potatoes and steamed broccoli.
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