With the end of summer approaching, many athletes will be transitioning from a period of intense training and physical exercise to the “post-season”, which is the time to relax and recover with cross-training and recreational activities.
Along with changes in your fitness plan, your nutritional needs also change as you progress through the various training cycles of the year. Making informed and healthful food choices is important the entire year for maintaining optimal health and body weight.
Energy balance is an important goal for athletes whose level of physical activity fluctuates throughout the year. Remember that the human body functions in accordance with the laws of thermodynamics – if total calories (i.e., total energy) exceed daily energy expenditure, the excess calories will accumulate as fat in adipose tissue (i.e., stored energy). When physical activity decreases in the post-season, it’s important that athletes modify their total energy consumption to reflect the body’s lesser needs.
Rounding out the principles of healthy eating are variety, moderation and nutrient balance. Choosing foods from a variety of sources creates a diet that contains sufficient amounts of all required nutrients. Eating with moderation requires balancing your nutrient intake throughout the day. For example, if one meal contains high-fat foods, other meals in the day must contain less fat. A good action plan is to moderate rather than eliminate intake of certain foods, and to balance your caloric intake throughout the day by eating smaller, more frequent meals instead of fewer large meals, which will help stabilize blood sugar levels and control hunger.
Sue Gabriel, MSc, CSCS
Sport and Wellness Nutritionist
USA Cycling Certified Coach
ACE Lifestyle & Weight Management Consultant
