As a triathlete, my biggest nutrition challenge is making that transition to the off-season. The year I trained for Ironman Wisconsin, that 140.6 mile race was the last of my season and when I was all finished up it was hard to adjust back to a normal diet. I had spent the past 9+ months in heavy training and heavy eating. It wasn’t easy to cut back. I sooooo get it.
With the grind of the training season over with, the off-season usually means reduced training – cutting back on intensity, length and duration of workouts which means you’re likely going to be burning less calories.
If you’re looking to avoid unwanted weight gain, you’ll want to focus on cutting back on the carbohydrates and your overall portion sizes. Make an effort for your carb sources to come mainly from fruits and starchy veggies (such as potatoes, winter squash, corn, peas).
If you’re goal is to gain weight in the off-season an efficient way to do this is with adding some nutritious higher-fat foods to your diet such as avocado, nuts & nut butters or full-fat yogurt.