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When the season ends, most athletes take a collective sigh of relief. The practices, the travel, the constant grind are over. It’s finally time to breathe. But while your mind and body might crave rest, how you fuel yourself after the season can be just as important as what you eat in the heat of competition.

“Postseason nutrition isn’t about restriction or chasing a certain “look,” says Elliot Beadle, RDN, LDN, St. Luke’s Sports and Performance Dietitian Nutritionist and ACSM Certified Exercise Physiologist.

“It’s about recovery, rebuilding and preparing your body for what comes next, whether that’s off-season training, another sport, or simply some well-deserved downtime.

“Months of practices, games and workouts take a toll on your glycogen stores, muscle tissue and hydration levels,” Beadle explains. “The first step after your final game or meet is to replace what your body’s been using.”

Focus on complex carbohydrates like whole grains, fruits and starchy vegetables to restock muscle glycogen. Pair those with lean proteins such as chicken, fish, eggs or plant-based options to repair muscle tissue. And don’t forget healthy fats — avocados, nuts, olive oil — to help reduce inflammation and support overall recovery.

“Hydration is equally important. For every pound lost through sweat, drink about 16–20 ounces of water or an electrolyte beverage,” says Beadle. “Your goal isn’t to “flush” your system, but to bring it back into balance. The off-season is when athletes can make the biggest gains. Without the constant stress of games and tournaments, your body has time to adapt and grow if you give it the right building blocks.”

This is the perfect time to increase your protein intake slightly — around one gram per pound of body weight daily — to support lean muscle development and recovery from a long season. Include a variety of protein sources to maximize amino acid intake.

Micronutrients matter, too. Iron, calcium and vitamin D are often depleted during intense training seasons, especially in female athletes. Consider getting a nutrient assessment through your sports medicine or performance team, and focus on foods like leafy greens, dairy or fortified milk alternatives, eggs and lean red meat.

During the season, athletes often eat for convenience — whatever fits between practice, school and games. Postseason offers a chance to reset.

“Use this period to reconnect with real food and mindful eating. Slow down your meals, listen to hunger cues, and aim for balance rather than perfection,” explains Beadle. “If your schedule allows, learn a few easy recipes or meal-prep strategies. Cooking is a skill that gives you long-term control over your performance and health.”

And yes, enjoy your favorite foods. Recovery isn’t about cutting out “fun” foods; it’s about moderation and maintaining a positive relationship with nutrition.

As your next training phase approaches, you can fine-tune your nutrition again — adjusting calorie intake, timing, and macronutrient ratios based on your sport and goals. Working with a sports dietitian or performance coach can help ensure that your off-season efforts translate into on-field success.

Remember: postseason nutrition isn’t a pause button, it’s a transition. What you eat now lays the foundation for how strong, energized and ready you’ll feel when it’s time to compete again.