5 Nutrition Tips to Kickstart Your Training Season Strong

Hi, I'm Rebekah - Registered Dietitian specializing in sport nutrition - living and working in the city of Ottawa, Ontario. I help athletes of all ages and abilities improve their health and sport performance with nutrition strategies that are practical, sustainable, and enjoyable!

As athletes, the transition back into structured training - whether it’s hitting the pool, kicking the soccer ball around, or spiking it on the volleyball court - can be exciting but also demanding on the body. Getting your nutrition on point right from the start sets the foundation for strong performance, reduced injury risk, and better recovery. Here are five key nutrition strategies I recommend as a sport dietitian to help you get the most out of your training.

1. Start Strong with Hydration Practices:

Hydration is one of the simplest but most overlooked performance tools. Even mild dehydration (as little as 2% body weight loss from fluid) can impact endurance, focus, and reaction time (Casa et al., 2010). Begin each day by checking your hydration status with a quick urine color check - pale yellow is ideal. Aim to sip water consistently throughout the day, not just before practice. For longer or more intense training sessions, especially in the heat, some athletes may consider adding electrolytes to replace sodium losses (Thomas et al., 2016) and carbohydrates to maintain energy in those sesions lasting longer than 60 minutes.

2. More Training = Higher Energy Needs:

As you ramp up your training, your energy demands increase so it is integral that your food intake follows accordingly. Under-fueling can lead to fatigue, weaker performance, and increased injury risk. Think of your nutrition as the fuel that powers your training engine. Make sure you’re eating enough balanced meals that include carbohydrates (your body’s preferred energy source), protein (for muscle repair), healthy fats (for longer-lasting energy), and fruits and vegetables (for micronutrients, fiber, energy, and more) (Thomas et al., 2016). If you find yourself feeling extra tired or struggling to keep up, it may be a sign you need to eat more to match your workload. In particular, it is typically our intake (or lack) of carbohydrates that really fuels your body for sport. I like using the performance plates (see below) to help my athletes adjust their carbohydrate intake based on their training load.

On a rest day, or day when training is very minimal, you can aim for 1/4 plate of grains/starches, 1/4 plate of protein, and a 1/2 plate of fruits/veg.

The moderate plate would work best for days when you have one hard training session, or possibly two if one is low intensity and technique focused.

The hard plate works well for athletes doing two (or more) sessions in a day. This can also be helpful if preparing for a tough competition - use this plate to carb-load in the 1-3 days leading up to your event.

3. Snack Smart:

Snacks are an athlete’s secret weapon to bridge the gap between meals and keep energy levels steady. A smart snack combines carbs and protein - for example, Greek yogurt with fruit, a protein and fruit smoothie, or hummus with pita bread. This combination helps keep your energy up while supporting muscle recovery (Kerksick et al., 2018). Avoid going into practice under-fueled; having a carb-rich snack 60 minutes beforehand can make a big difference in both how you feel and how you perform.

4. Begin Practicing Your Race/Game Day Fueling Right Away:

Don’t wait until competition season to test out your pre-event and intra-event fueling strategies. Start practicing now with pre-workout snacks so you know what works best for your body. Good options include a banana with peanut butter, a small bowl of oatmeal, or a granola bar with a sports drink. The goal is to choose something easy to digest, mostly carbohydrate-based, and familiar (Burke et al., 2019). By experimenting during training, you’ll avoid the trial-and-error stress on race day.

5. Prioritize Recovery Nutrition:

Recovery nutrition is what sets you up for your next training session. The window right after practice is key for replenishing glycogen stores and kickstarting muscle repair. Aim to eat a snack or meal with both carbs and protein within 30 - 60 minutes of finishing your workout (Thomas et al., 2016). Chocolate milk, a turkey sandwich, or a smoothie with fruit and Greek yogurt are all great options. This small step can help reduce soreness, speed recovery, and prepare you for the next day’s training load.

The Bottom Line:

Getting back into training is the perfect time to build strong nutrition habits. Start with hydration, match your fueling to your training, snack wisely, experiment with pre-workout fueling, and nail your recovery nutrition. These small but powerful strategies will help you feel stronger, recover faster, and perform your best this season.

References

• Burke, L. M., van Loon, L. J. C., & Hawley, J. A. (2019). Post-exercise muscle glycogen resynthesis in humans. Journal of Applied Physiology, 122(5), 1055–1067. https://doi.org/10.1152/japplphysiol.00860.2016

• Casa, D. J., Stearns, R. L., Lopez, R. M., Ganio, M. S., McDermott, B. P., Yeargin, S. W., Yamamoto, L. M., & Mazerolle, S. M. (2010). Influence of hydration on physiological function and performance during trail running in the heat. Journal of Athletic Training, 45(2), 147–156. https://doi.org/10.4085/1062-6050-45.2.147

• Kerksick, C. M., Arent, S., Schoenfeld, B. J., Stout, J. R., Campbell, B., Wilborn, C. D., Taylor, L., Kalman, D., Smith-Ryan, A. E., Kreider, R. B., Willoughby, D. S., Arciero, P. J., VanDusseldorp, T. A., Ormsbee, M. J., Wildman, R., Greenwood, M., Ziegenfuss, T. N., Aragon, A. A., & Antonio, J. (2018). International society of sports nutrition position stand: Nutrient timing. Journal of the International Society of Sports Nutrition, 14(1), 33. https://doi.org/10.1186/s12970-017-0189-4

• Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528. https://doi.org/10.1016/j.jand.2015.12.006