Nutrition periodisation

Off-season vs race season nutrition

Just like your training evolves through the year, your nutrition should too.

Fueling for performance isn’t one-size-fits-all, it changes depending on your goals, training load and phase of the season. This concept is known as nutrition periodisation.

Off - season nutrition: Restore, Reset, Rebuild 

The Off-season is about recovery, injury prevention and rebuilding your body. Your training volume is lower, so your energy demands are reduced.

Goals:

• Restore hormonal balance and immune function.
• Support muscle repair and growth.
• Maintain or slightly reduce body fat if needed.
• Reintroduce real food over high-sugar sports fuels.

What to focus on:

• Protein intake - maintain 1.6-2.0g per kg body weight to preserve lean mass.
• Reduce total carbs, but keep enough for recovery.
• Prioritise nutrient dense whole foods.
• Cut back on gels and sugary drink mixes, unless needed in training.

PRO TIP: This is a great time to dial in gut health, micro nutrient intake and food variety.

RACE SEASON NUTRITION: FUEL TO PERFORM

When intensity and training volume increases, your carbohydrate needs increase significantly, especially before, during and after key sessions or races.

Goals:

• Maximise glycogen storage and daily energy availability.
• Support high training loads.
• Fine tune race day fueling strategies. 
• Prevent under fueling.

What to focus on:

• Increase carb intake, especially around workouts (up to 8-10g/kg/day for high volume weeks).
• Use functional sport nutrition: gels, drink mixes and chews.
• Maintain high protein intake to support recovery.
• Lock in your pre-race meal and race fuel through repeated practice.