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Promoting Health in the Off-Season

Updated: Feb 5, 2022

Many athletes are working on their skills training in their off-season months, but what about your nutrition?

This is THE BEST time to practice and perfect your nutrition for numerous reasons, which this post will get into.

You don't try new techniques during a game, like a new move or a new play, you practice them. The same goes for your nutrition. Seeing what works and what doesn't work, on multiple occasions most of the time, will help you succeed in-season to perform at your best.

When athletes trial new sports nutrition advice, products, and foods during the season, they may actually be risking your performance.

Let's just say a product causes you some unpleasant gastrointestinal symptoms and it's your biggest game of the year- yea, not the best time to have tried that new protein powder, right? So doing these trial and errors during training is the best time to see what works, and what doesn't work. You're not putting your performance for competition at risk.

Why else focus on nutrition in the off-season?

This is a time you can work on your schedule, food planning and food preparation methods. You will probably have some extra time (okay, I know as an athlete that's hard because you also want a life!) and may not have as many games or scrimmages going on that opens up your schedule. Parents may not be running around as much either, allowing more time to get groceries and plan meals.

However, your off-season training may be more intense workouts. This is to build your stamina and strength prior to the season so that during the season it is more maintenance. Ensuring an athlete is receiving adequate nutrients for growth and repair of muscle and fueling the body well is very important in the off-season.

Here are some steps you want to take in the off-season to promote growth, performance, and overall wellness:

1. Find a local Registered Dietitian Nutritionist (RDN) or Sports Dietitian (CSSD) and ask them to help you in the off-season.

I have numerous packages outlined on my website to determine which one may be best for you.

2. Determine what you are seeking to accomplish in your off-season?

  • Build muscle for strength

  • Work on your endurance

  • Recover from an injury

  • Speed and agility

  • Practice for perfection

Schedule a Warm-up call on my website contact page to tell me what you're looking for and I can help guide you to the right sports nutrition package.

3. Are there things you know you have tried in the past that did work/did not work?

  • Make a list of those foods/products you think helped you in the past

  • Make a list of foods/products you know did not help in the past (ie you know when you eat applesauce you have gastrointestinal symptoms before a game)

  • Is there anything you've seen marketed that you are interested in?

4. What are some foods you love?!

5. Get working with your Registered Dietitian Nutritionist!!!

Hope to hear from you for a Warm-up call!


Information provided on this website does not constitute medical advice and is not intended to assist in the diagnosis, treatment or alleviation of any medical condition. Persons seeking to address a medical condition should consult with a qualified medical professional. Emily Richters Fasciana LLC will not be liable for any damages, losses, injury or liability suffered as a result of reliance on the information provided on this website.

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