Ins and Outs of Pre-Season Nutrition

If you’ve ever wondered how top athletes maintain their edge, the answer often lies in what they do outside of competition. As a nutrition coach, my goal is to provide you with the nutrition education needed to make informed choices about how to get (and maintain) a leg up on your competition. This isn’t just about cutting out ‘cheat meals’—it’s about optimizing every aspect of your diet to ensure you’re performing at your best when it counts.

Wherever you are in your athletic journey, your nutrition should change each step of the way. Whether it’s in-season, pre-season, off-season, or post-season, the nutrition changes with each.

As it should.

Today we explore the ins and outs of how you should treat your pre-season nutrition protocols to ensure a successful in-season.

Here at OFR, we tailor everything to you and your needs.

Let’s get into it.

Understanding the Importance of Pre-Season Nutrition

The pre-season is all about preparation—both physically and mentally. Nutrition is the foundation that supports your training regimen, helping you build strength, enhance endurance, and avoid fatigue.

During this time, athletes should aim to consume maintenance calories—the amount needed to sustain current body weight without gaining or losing weight. This approach ensures that your energy levels are consistent and that you're not compromising your athletic performance.

You’re also removing any loose parts about your nutrition (alcohol, cheat meals, etc.). It’s time to get strict, clean, and focus on the end goal of the season. No more fucking about. You don’t want bad habits sneaking in while you’re laser-focused on your ultimate goal. No matter the sport, you’re aiming to be the absolute best. Are the absolute best going to compromise a single day of training or nutrition and sacrifice the potential first place? No.

Now, there are the rare exceptions where sometimes during someone’s ‘in-season’ or ‘competition’ season where a quick cheat meal might be necessary just to get calories in for the sake of recovery. But those are far and few in between, and we’ll get to the in our blog about ‘in-season’ nutrition.

But for pre-season, we’re cleaning things up. If your ‘season’ is getting in shape for a beach vacation, there’s no more wine. If you’re trying to get to state for an athletic event, there’s no more candy and pop or any of that bullshit. Regardless of the sport, it’s time to buckle down.

Strategic Meal Planning for the Pre-Season

Effective meal planning is at the heart of pre-season nutrition. It’s not just about eating more; it’s about eating smarter. Here's how you can structure your meals to align with your training goals:

·       Balance Your Macros: A well-balanced meal plan includes a good mix of carbohydrates, protein, and healthy fats. Carbohydrates are your primary source of energy, especially important during periods of high-intensity exercise. Proteins are essential for muscle recovery and growth, while healthy fats like avocados and nuts provide sustained energy.

·       Portion Control: Pre-season isn’t the time to overeat or undereat. Understanding the right portion sizes is crucial to maintaining your body composition. Overeating can lead to unwanted weight gain, while undereating can leave you feeling fatigued and underpowered during workouts.

·       Nutrient Timing: When you eat is almost as important as what you eat. Consuming carbohydrates before training sessions can help fuel your workouts, while a protein-rich meal post-training aids in muscle recovery. Easily digestible foods like fruits or yogurt can be great pre-training snacks, providing quick energy without weighing you down.

Now, depending on the type of sport you’re competing in will determine the actual breakdown and percentage of each macronutrient. Everyone’s breakdown will be different depending on the energy system being used in that particular sporting event and how someone feels and performs on certain types of meals and macros.

But, the above are good, generalized points to adhere to for meal prepping for pre-season if you don’t have a coach to do the nitty gritty work for you.

Hydration and Fluid Intake

Proper hydration is often overlooked but is critical for maintaining peak athletic performance. Drinking plenty of water throughout the day is essential, particularly before, during, and after workouts. Hydration helps regulate body temperature, supports joint function, and prevents muscle cramps.

For those engaging in prolonged or particularly intense training sessions, sports drinks that provide electrolytes can be beneficial. These help replenish sodium, potassium, and other key minerals lost through sweat, preventing dehydration and helping to delay fatigue.

Below are a couple equations for how much and how often you should drink water. Now, you might alter amounts before an activity so you don’t have too much fluid in your stomach before an intense session. Or you might drink a little more after you finish training. Obviously alter to what also works best for YOU. These are general guidelines:

Body Weight / 2 = number of ounces of water you should drink. Then add ~15-20oz for every 30-60 minutes of exercise.

OR

The Galpin Equation calls for: divide your body weight by 30, then consume that many ounces of water every 15 minutes.

You’ll see a variety of different equations, and all of them typically get within 10% of each other. So as long as you’re staying properly hydrated with a good balance of electrolytes, you should be good. But also keep in mind that balance is crucial for performance, body weight and composition, and satiety. So be sure to stay on top of what you lose and replenish from food to fluids.

Tracking Macros and Adjusting Dietary Habits

Tracking macros—the balance of carbohydrates, protein, and fats—can help you stay on track with your nutritional goals. Using a food diary or an app to monitor your intake can ensure you're getting the right nutrients to fuel your training. This is particularly useful during the pre-season when precise nutrition can significantly impact performance.

Adjusting dietary habits is also crucial during the pre-season. This period is an opportunity to fine-tune your eating habits, cutting out any foods that don’t contribute to your performance. By the time the regular season starts, your body should be fully adapted to a nutritious diet that supports high-level competition.

Wrapping Up: Setting Yourself Up for Success

Pre-season nutrition is all about preparation. By focusing on balanced meal planning, the right macronutrient intake, and proper hydration, you’ll be setting yourself up for a successful season. Remember, what you eat now will directly impact how you perform when it counts.

Fine-tuning your diet in the pre-season ensures that your body is fueled, your energy is sustained, and your athletic performance is optimized. Take this time to build solid nutritional habits that will carry you through the season and beyond.

If you have serious performance goals, then get serious about them.

Reach out to us at Optimal Fitness Rx and let’s get the conversation going on how we can help you achieve those goals!