Adjusting Your Nutrition in the Off-Season

You’ve wrapped up your training cycle, recovered from your race (congrats!), and it’s officially the off-season. Now that you’re running less mileage you might be wondering: How should I be eating differently?

Or, maybe you’ve noticed yourself sticking to the same eating habits you had during training and are thinking,  “Am I eating too much now that I’m running less?”

Your nutrition during the off season can make a big difference in how you feel, help keep your body healthy, and set you up for success in your next training cycle. Here’s how to adjust your nutrition after a big race and stay energized without overthinking every bite.

Shifting from High-Carb to Moderate Carb

During training, your meals were likely high in carbs and maybe even centered around simple, easy-to-digest options to prevent GI issues on long runs. Now, it’s time to shift toward eating more fruits and vegetables, fiber-rich whole grains, lean proteins, and healthy fats to support steady energy throughout the day.

Off-Season Meal Ideas

• Breakfast: Greek yogurt parfait with granola, kiwi, and pumpkin seeds 

• Lunch: Farro salad with chickpeas, arugula, feta, and lemon-tahini dressing 

• Snack: Apple slices with nut butter 

• Dinner: Salmon with pesto, roasted broccolini, and sweet potato 

Tip: Don’t eliminate carbs completely, just adjust portion sizes to match your lower activity level and daily energy needs.

Building Habits for Your Next Training Cycle

The off-season is a great time to experiment with balanced meal ideas that fit your routine and lifestyle. Try new recipes, incorporate nutrient-dense foods you may not usually eat like quinoa, farro, chickpeas, kiwi, or pumpkin seeds and practice adding variety into your week.  And of course, enjoy the flexibility of including your favorite foods. This is your chance to recover physically and mentally from your last training block.

Here’s how to make the most of this time:

• Focus on balanced meals and snacks that leave you energized, not overly full.

• Pay attention to how different foods impact your energy and recovery.

• Stay consistent with hydration, prioritizing water 

• Test foods you might want to add in during your next training cycle.

By focusing on sustainable eating habits now, you’ll feel more confident when your next training block begins.

Want to Nail Nutrition for Your Next Race?

Even in the off-season, building the right fueling habits now will set you up for success when your next training cycle begins.

If you’re ready to feel confident about your fueling, without the stress or confusion of figuring it out alone, I’d love to help.  Reach out to me directly at [email protected] to learn more about 1:1 nutrition coaching.

This article originally appeared in the The Connection, TCM's weekly e-newsletter. Subscribe here.

Photo by Ben Garvin.

(Disclaimer: The content in this blog is for educational purposes only and provides generalized nutrition guidance. For personalized recommendations, please consult your sports dietitian. Individuals who choose to implement nutrition changes agree that Kristy Baumann Nutrition, LLC is not responsible for any injury, damage or loss related to those changes or participation.)

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Kristy Baumann, RD, LD, is a Registered Dietitian who specializes in working with runners. She is one of the team of Motion Experts TCM has gathered to help its subscribers and participants get the most out of their running. Have a question for Kristy: [email protected], Instagram: @marathon.nutritionist or website: marathonnutritionist.com.