Off-season and recovery nutrition | Periodized diet

What is Periodization?

In order to optimize condition and performance for a match, annual training is divided into several periods and the type, amount and intensity of each training session is efficiently combined. This is also known as "periodization."

Periodization is mainly divided into three periods: the "preparatory period," the "game period," and the "transition period," and the preparatory period is further divided into the "general preparatory period" and the "specialized preparatory period." In the case of high school baseball, the "game period" is from spring to summer and autumn, while in the case of university students, the summer intercollegiate championships are the "game period," with the period before that being the preparatory period and the period after being the transition period.

Sports nutrition is based on making a plan based on four pillars: "what (nutrition)", "how much (quantity)", "when (timing)" and "how (meals, supplements)" to take, and is linked to the periodization of training. Following the periodization of training will maximize the results obtained from practice and training and will also lead to maintaining good condition.

What is the transition period (off-season)?

Off-season recovery for both body and mind

The primary purpose of the transition period is to recover from the physical and mental fatigue accumulated during the competition period. This period should be a time to take active rest, such as by doing other sports or recreational activities, or by using the time for hobbies, so that players can refresh themselves and become more motivated for the next competition.

Plan for the next season in the offseason

In addition, because the transition period is also a preparation period for the next season, it is necessary to review this season, organize the issues, decide how you will fight next season and the direction of your body development, and make a training plan. Having a goal will help you maintain your motivation and allow you to spend the transition period meaningfully as a period of refreshment.

Food and nutrition tips to keep in mind during the off-season

Examples of dairy products, oily fish, green and yellow vegetables, and fruits that are effective in healing injuries

If you suffer an injury or experience accumulated fatigue during the season, treat it during the transition period and fully recover in time for the next season. Energy and protein are necessary for injury recovery. Eating protein 3-4 times a day is more effective for muscle repair than eating a lot all at once. Instead of snacking on sweets, include dairy products such as yogurt and milk, which will provide you with nutrients necessary for injury recovery, such as calcium and vitamins, in addition to protein.

Anti-inflammatory foods

Since an injury is a state of inflammation, make sure to eat plenty of blue fish, green and yellow vegetables, and fruits, which contain ingredients with anti-inflammatory properties.

A 6-amino acid mix for joint and tendon conditioning that keeps joints and tendons in good condition

Joints and tendons are important parts that transmit the power generated by muscles to the whole body, supporting ideal movement. However, these tissues have low blood flow and are difficult to deliver nutrients to, which can easily lead to discomfort and pain during high-impact exercise.

The "6 Amino Acid Mix for Joint and Tendon Conditioning" has been reported to improve the condition of joints and tendons, alleviate discomfort, and improve mobility. We will introduce in detail how amino acids can be used to maintain the condition of joints and tendons.

Tips for adjusting your daily rhythm

Maintain a consistent rhythm even during the off-season

Even though it is a time to refresh, if your diet and daily routine are too disrupted, it could delay your recovery from fatigue and injuries, and cause you to be late starting the next season. Even during your off-season, it is best to eat three meals a day, avoid staying up too late, and not make any major changes to your bedtime or wake-up time. Try not to disrupt your daily routine too much compared to when you are in season.

Tips for managing your weight when your training volume decreases

Do not increase your body weight by more than 5%

During the transition period, the amount of practice decreases, and so does energy consumption. Eat slightly less staple foods and main dishes, and keep side dishes the same as during the season, but avoid skipping meals or drastically reducing your intake. Also, reducing the frequency of fatty side dishes will help prevent excessive energy intake. To refresh your mind and body, it's fine to enjoy favorite foods and sweet desserts that you saved during the season, but it's important to keep the next season in mind and not go too wild.

What is the acceptable range of weight gain?

Weigh yourself even during your off-season, and try to keep your weight gain within +5% of your best weight during competition, so you don't gain too much weight.

Reference document
Edited by the Japanese Society of Sports Nutrition, edited by Kazuko Takada, Kumiko Ebi, and Noriyo Kimura. Essential Sports Nutrition. Ichimura Publishing. 2020.
Japan Sport Council, National Institute of Sports Sciences. Weight control guidebook for weight class sports. 2019.
https://www.jpnsport.go.jp/hpsc/Portals/0/resources/jiss/info/pdf/weight%20control_guide%20book.pdf（2022年5月8日アクセス）
Stellingwerff T, Maughan RJ, Burke LM. Nutrition for power sports: middle-distance running, track cycling, rowing, canoeing/kayaking, and swimming. J Sports Sci. 2011;29 Suppl 1:S79-S89. doi:10.1080/02640414.2011.589469
Damian MT, Vulturar R, Login CC, Damian L, Chis A, Bojan A. Anemia in Sports: A Narrative Review. Life (Basel). 2021;11(9):987. Published 2021 Sep 20. doi:10.3390/life11090987
Stellingwerff T, Boit MK, Res PT; International Association of Athletics Federations. Nutritional strategies to optimize training and racing in middle-distance athletes. J Sports Sci. 2007;25 Suppl 1:S17-28. doi: 10.1080/02640410701607213. Erratum in: J Sports Sci. 2009 Apr;27(6):667. PMID: 18049980.

<Supervisor>Maki Shibasaki

Maki Shibasaki
Registered dietitian and fitness instructor
Master of Health Sciences/Master of Business Administration (MBA)
After working at the Gifu Prefectural Sports Science Training Center, the Japan Sport Council Multi-Support Program, and a corporate track and field team, he is now working as a freelancer.
Monthly Swimming Magazine serialization: "Nutrition to Eat and Become Faster"

She provides nutritional support to a wide range of athletes, from elementary school students to Japan's national team athletes, focusing on competitive swimming, judo, long-distance running, and speed skating. Outside of the field of sports, she teaches "sports nutrition" as a part-time university lecturer. She strives to convey theory and practice in an easy-to-understand manner to students aiming to become sports nutritionists.