The off-season is often seen as a time to switch off – less training, fewer games, maybe even a few more sleep-ins. But while your calendar might look a little lighter, this is actually the perfect window to invest in your nutrition. What you do now can set the foundation for your performance, energy, and recovery when pre-season rolls around.
Here are three key nutrition priorities to focus on:
1. Build Muscle for the Season Ahead
When you’re not burning through endless kilometres on the field or smashing back-to-back training sessions, your body finally has more energy available for growth. The off-season is an ideal time to put muscle on, making you stronger and more resilient for the season ahead.
A good rule of thumb is aiming for 1.6–2.2g of protein per kilogram of body weight each day. But it’s not just about hitting the total – how you spread it matters. Try to distribute your protein evenly across meals and snacks rather than cramming it all into dinner. This helps maximise muscle repair and growth over the whole day.
2. Add Variety to Your Diet
During the season, carbs often dominate your plate – and for good reason, they’re your main energy source for training and games. But when training loads are lighter, you’ve got a unique opportunity to bring more variety (and nutrients) into your diet.
This is your time to experiment. Load up on colourful veg, wholegrains, nuts, seeds, and fruits. Try cooking with foods you don’t usually make time for, like lentils, quinoa, or oily fish. The more variety you include, the better your chances of ticking off all those important micronutrients like iron, zinc, calcium, and antioxidants that support immunity and recovery.
Think of it as building your nutrition “bank account”, topping it up with nutrients now so you’re ready to draw on them when training demands ramp up again.
3. Rebuild Your Relationship with Food
Let’s be honest: during the season, food can feel a bit like a science experiment. Everything is planned, timed, and measured around training and games. While that structure has its place, the off-season is your chance to step back and reconnect with food in a more flexible way.
This might mean being spontaneous – grabbing dinner with friends without stressing about macros, trying out new recipes at home, or exploring new restaurants. It’s about giving yourself permission to enjoy food for what it is, not just what it does for performance.
Building this balance now helps prevent burnout, improves long-term consistency, and makes it easier to sustain high-performance eating when it really matters.
The Takeaway
The off-season isn’t about letting everything slide – it’s about using the quieter months to reset, grow, and prepare. By focusing on building muscle, adding variety, and improving your relationship with food, you’ll not only set yourself up for a stronger pre-season but also build habits that support you year-round.
And if you need help building your base this off-season, get in contact with me – I’d love to help you set up a plan that works for you.
Mel Emanuel
Dietitian and Sports Dietitian
E: melissa.emanuel@staytuned.com.au
