Autumn is settling in gently, the days are getting shorter, and the body often calls for a well-deserved break. But the off-season (the famous off-season) is not downtime: it is a strategic period to replenish your energy… and much of that starts with what’s on your plate!
In this article, I’m focusing on nutrition. For rest, strength training, and sleep, also read my 6 tips for recharging your batteries in the off-season.
In brief
- We train less: we adjust the amount of carbohydrates according to activity, without cutting them out.
- We maintain a good protein intake, spread across 3 meals, to preserve muscle mass.
- We take advantage of the season to eat more vegetables, fruit, and legumes.
- Comfort foods have their place: soups, chilis, stews, and homemade muffins.
- We think about vitamin D during winter in Quebec.
1. Adjusting your carbohydrates to your activity level
During the season, we need plenty of carbohydrates to support training. In the off-season, when training volume decreases, our needs decrease as well. Sports nutrition recommendations suggest adapting carbohydrate intake to training load: approximately 3 to 5 g per kg of body weight per day for moderate activity of about one hour per day, compared with 5 to 7 g or more during heavy training weeks.
In practice: we keep starchy foods at every meal, but in slightly smaller portions on rest days, and focus on whole grains (oats, barley, quinoa, brown rice), which provide longer-lasting energy.
2. Maintaining your protein intake, even at rest
Training less does not mean eating less protein! To preserve muscle mass, especially if you do strength training, aim for approximately 1.2 to 2 g of protein per kg of body weight per day for active people, distributed as 20 to 30 g per meal.
Ideas: eggs or Greek yogurt for breakfast, legumes or tofu in stews, and a smoothie with Zenit organic plant-based proteins as needed.
3. Cooking to nourish your energy, not to check off a plan
Autumn is the season for comfort foods: perfect for reconnecting with your kitchen.
- 🍲 Lentil soup, vegetarian chili, or chickpea stew;
- 🌾 real, local, and simple foods, such as squash, apples, and root vegetables;
- 🍎 protein-packed apple muffins for snacks.
And if hunger strikes between meals, consider Zenit snacks, a convenient way to satisfy a craving without overthinking it.
4. Replenishing your vegetables and fruit
During the season, we often eat “to perform.” The off-season is the ideal time to aim for half your plate to consist of vegetables and fruit, as recommended by Canada’s Food Guide. Large studies show that a high intake of fruit and vegetables is associated with a lower risk of heart disease and better overall health.
Tip: frozen vegetables are just as nutritious as fresh ones and are perfect for busy evenings.
5. Thinking about vitamin D
From October to March, the sun is too weak in Quebec for our skin to produce enough vitamin D. To find out how much to take, read my article on vitamin D in Quebec and the new recommendations.
6. Listening to your hunger and enjoying yourself
The off-season is also a mental break. We step away from the “always more” mindset and eat with pleasure, listening to our hunger. There is no need to diet: a varied diet, regular meals, and foods you enjoy are the best foundation for getting back in shape.
In conclusion
Your off-season is not a pause; it is a transition. Adjust your carbohydrates, maintain your protein intake, replenish your vegetables, and savor your comfort foods. When the next season begins, you will be ready, physically and mentally.
Frequently asked questions
Should you eat less during the off-season?
We mainly reduce carbohydrates if we are training much less, but we maintain a good intake of protein and vegetables. Eat according to your hunger, without depriving yourself.
How much protein should you eat during the off-season?
Approximately 1.2 to 2 g per kg of body weight per day for an active person, distributed as 20 to 30 g per meal, to preserve muscle mass.
Is it normal to gain a little weight during the off-season?
Yes, a slight change is normal when training decreases. The important thing is to maintain good habits and stay active.
Danielle Dubois, nutritionist
Founder of Zenit Nutrition
References
- Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Med Sci Sports Exerc. 2016;48(3):543-568. PMID: 26891166
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. PMID: 28642676
- Aune D, Giovannucci E, Boffetta P, et al. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies. Int J Epidemiol. 2017;46(3):1029-1056.
- Health Canada. Canada’s Food Guide, 2019. guide-alimentaire.canada.ca