Back
, , ,

5 things to switch from off season training to in season game time!

Boxing Brothers, Mens Health, Boxing Fitness for Men

5 Great ways to win changing from off season to the in season!

As athletes move from the freedom of summer into the structure of fall, everything shifts no more sleeping in, full days of school, practice times, homework, some type of personal life, and weekends filled with games and travel. For hockey players and college athletes alike, the transition into the in-season isn’t just about adjusting to a busier calendar; it’s about fueling differently. What worked in the off-season, with long training blocks and more recovery time, needs to evolve to match the demands of competition, travel, and tighter routines. Dialing in nutrition during this transition can be the key to staying sharp, healthy, and consistent all season long.

Here are five things to work into the transition into the in-season:

1. Shift Caloric Intake With Workload:

  • Off-season: Training volume and intensity often increase (more strength/conditioning work), so higher calorie intake supports muscle growth and recovery.
  • In-season: Workload shifts to more practices and games with less heavy lifting, so caloric needs may decrease slightly. Athletes should adjust portion sizes to avoid excess weight while still fueling performance.

2. Prioritize Game-Day Fueling Over Bulk Recovery Meals

  • Off-season: Nutrition emphasizes recovery and building larger, protein-rich meals with complex carbs post-training.
  • In-season: Timing becomes critical pre-game carbs for quick energy, lighter meals before competition, and fast-digesting recovery snacks post-game ( chocolate milk, fruit + protein).

3. Tighten Up on Hydration & Micronutrients

  • Off-season: Athletes can afford more flexibility, and hydration and micronutrient tracking are often looser.
  • In-season: Proper hydration, electrolytes, and consistent intake of vitamins/minerals (fruits, veggies, omega-3s, vitamin D, iron, etc.) directly impact recovery, energy levels, and injury prevention.

4. Reduce Experimentation

  • Off-season: Athletes may try new supplements, fueling strategies, or different meal styles since performance risk is lower.
  • In-season: Stick to proven, “safe” foods and fueling routines to avoid digestive issues or energy crashes on game days.

5. Mind Travel & Schedule Changes

  • Off-season: Eating can be more flexible since athletes are home and in routine.
  • In-season: Travel, late games, or irregular practice times require portable, easy to digest foods (snack packs, shakes, bars) to stay fueled despite disruptions.

 

To each athlete, this might mean something a bit different depending on where you are in your development cycle. Take whichever adjustments apply best, or reach out with questions!

 

 



Written by:
Kirill Vaks
BA, CSCS

Take action… Now!


Training Aspects Personal Training and Sports Performance locations:

Voorhees Flyers Training center.

Ice land hockey rink

The Hollydell ice arena, in the main building.

Recent posts
  • Top 3 In-Season Speed Exercises for Elite Performance
    Cherry Hill sports performance, Hockey Performance, Personal trainer tips, Sports performance
    Top 3 In-Season Speed Exercises for Elite Performance

    Top 3 In-Season Speed Exercises for Elite Performance Everyone is always looking into how can I get faster? What’s the best new exercise out there for speed? There’s a ton of them! The only problem is they may not be as effective as they could be if your foundation of movement is strong and efficient…

  • The desire to be successful rather than the idea of being successful
    Uncategorized
    The desire to be successful rather than the idea of being successful

    Want vs. Willing: The Difference That Changes Everything We’ve all said it before… “I want to lose weight.” “I want to get stronger.” “I want to perform like an athlete.” The desire is real. The goal is inspiring. But when the excitement fades and the reality of the work sets in, the early mornings, the…

  • Top 5 In-Season Exercises to Develop Movement Strength 
    Cherry Hill sports performance, Hockey Performance, Personal trainer tips, Sports performance
    Top 5 In-Season Exercises to Develop Movement Strength 

    Top 5 In-Season Exercises to Develop Movement Strength Everyone is always looking for the best ways to get stronger and stronger but isn’t movement the name of the game when it comes to almost every sport?? Now strength obviously plays a role too, so that’s why its essential to terain the body for movement strength…

Subscribe to our newsletter
This field is for validation purposes and should be left unchanged.