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

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Training Aspects Personal Training and Sports Performance locations:

Voorhees Flyers Training center.

Ice land hockey rink

The Hollydell ice arena, in the main building.

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