In- Season Nutrition

In-season nutrition should be focused on and supporting enhancing recovery and readiness for quick turnaround times in competition. Similar to how training loads change throughout the year, nutrition priorities shift as well.

The focus in-season is to maximize recovery, maintain weight, strength, and speed, control inflammation and bounce back from injury.

Maximizing Recovery

After practice and competition, your body is like a sponge ready to absorb protein and carbohydrates to begin the recovery process. Aim for a food or a combination of foods with a 3:1 ratio of carbs to protein, 30 to 60 minutes after practice and competition.

Examples:

Chocolate milk
PB+ J
Greek yogurt + fruit
Hummus + pita bread

The recovery process starts the minute practice is over, even if you don’t feel hungry. Give your muscles the fuel needed to be primed and ready to go for next practice.

Maintaining weight,strength,and speed

Body composition or weight changes should never be a focus during competition season. To perform at your best and minimize the chances of injuries during season, body composition changes cannot be made at the same time. Focus on fueling before every practice/competition and taking full advantage of your recovery window.

Pre-practice fuel schedule:

4 hours before: Protein, Carbs and Color (fruit or vegetable):

Turkey Sandwich + yogurt parfait
Burrito with pulled chicken, cheese, lettuce, tomatoes, and peppers
Steak and Cheese panini + Salad

2 hours before practice: Protein and Carbs:

½ bagel + peanut butter
Grapes and string cheese
Beef jerky and goldfish

1 hour before: carbs

Banana
Gatorade
Apple sauce
Pretzels

Be consistent with fueling. Even on your off days, your body is constantly working to repair and prepare for the next practice. Never skip meals, even if practice runs late or you didn’t perform how you wanted, your body still needs nutrients to perform at a high level all season.

Controlling Inflammation and bounce back from Injury:

During season, inflammation is caused by hard workouts, overuse, and injuries, many of these are out of your control. There are several habits that can help combat inflammation such as getting at least 8 hours of sleep, staying hydrated, resting on rest days, and including foods that help decrease inflammation.

Include the following foods:

Berries
Fatty Fish:
- Salmon
- Mackerel
Flaxseeds
Cherries or Cherry Juice

Sadly, injuries do occur but remember that although your activity has decreased, your body is working extremely hard to recover and still needs nutrition to support that process. Eating enough protein throughout the day is important for healing even when your appetite is low. Smoothies can be a lifesaver for those days or meals where your appetite is down.

Try this Berry-Tart smoothie: