Off Season Fuel Efficiency
With the holidays rapidly approaching, you worry about weight gain as you take a break from your normal training routine. You can prevent unnecessary weight gain during the off season by improving your metabolic efficiency during this time.
Metabolic efficiency is the body’s ability to use certain nutrients at certain times. When you increase the intensity of your training, the body uses less fat and more carbohydrate for fuel. This is known as crossover. During the off season maintaining a high carbohydrate diet while training less can lead to detrimental body fat gain. It is important to maintain your weight within 10% during the off season.
While carbs are essential, so are protein and fats. Consuming too much of any of them during the off season can lead to metabolic inefficiencies. Eating a combination of foods and you will retain dietary equilibrium. You can become more metabolic efficient by making some off season dietary changes.
First, your diet should consist of lean protein, with a small amount of healthy fat like Omega-3 fats. Second you should eat large portions of fruits and vegetables and lastly add whole grains to comprise no more that 1/4 of your plate. Focus on food colors, the more vibrant hues you put on your plate, greens, reds, oranges, purple and yellows the better. Eat less browns, whites, beiges, and pale yellow carbs.
Secondly, decrease your normal carb intake. Consider putting away your bars, gels and drinks until after you start your base training. Your body needs a break from high energy, high carb products during this time. This will force your to fill your plate with healthy high protein and fat from whole food sources.
Third, strive to eat healthy proteins and fats 80 to 90% of the time to help decrease off season weight gain. 10 to 20% of time you can take a break and indulge. This helps prevent feelings of failure when you choose poor food choices which are inevitable at this time of the year.
Nutrition requires the same level of focus and attention as training and can take weeks or months to change your behavior. So make healthy choices and be ready to start the new year as a better, more metabolic efficient athlete.
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