In-season weight management for endurance athletes

During the off-season, many athletes aim to change weight and improve body composition in a controlled, low-stress environment. But during the race season, the demands of training and racing often shift the focus toward energy intake including higher carbohydrate consumption, gut training, and higher amounts of "convenience" food intake. With this shift, some athletes may experience unintentional weight gain, especially when intake stays elevated during lower-load training weeks.

Still, it's possible to stay mindful of weight management during the season while fueling wisely and maintaining a body composition that supports performance, health, and recovery. Here are a few key considerations for managing weight effectively during the season.

Scale your intake with daily energy expenditure

Get comfortable with adjusting your intake based on the demands of the day. This "fuel for the work required" approach supports both training and recovery without risking chronic over- or under-eating. It also keeps body composition stable and performance-ready without resorting to restrictive dieting.

• Fuel adequately on hard training and race days. These days typically require significantly more carbohydrates and overall calories.

• Eat fewer calories on recovery days but avoid over-restriction. Focus on higher-fiber, nutrient-dense, water-rich foods with lean protein and small amounts of satiating fat.

• Match carbohydrate intake to the workout's intensity and duration.

• Be flexible but intentional when eating away from home. This often means coming prepared with nutritious snack options whenever possible.

Sometimes energy intake is relatively high or low on any given day, compared to expenditure. When this happens: simply aim for small adjustments the following day (e.g., eating more calories if you ended the previous day in a large deficit). The goal isn't to perfectly balance every single day, but rather to stay close to energy balance across the training week, with adequate energy availability for recovery, adaptation, and overall health.

Stay consistent with nutrition habits

The middle of race season isn't the time to introduce extreme diets or large swings in energy intake. Instead, assess your intake patterns over a few days using a nutrition app or journal. I often use Hexis with my athletes to compare their actual intake with recommended targets for calories and macronutrients. Once you've identified any gaps or imbalances, you can make small, manageable adjustments that improve nutrition without disrupting performance.

• Keep meals regular and consistent, especially around workouts. Once you identify meals and portions that work for you pre- and post-training, try to make them your go-to templates. You can vary the ingredients (e.g., fruits, veggies, grains, proteins) while keeping the structure the same.

• Track trends that support readiness and recovery, including sleep, energy levels, mood, and GI comfort, not just scale weight.

• Expect natural fluctuations in weight due to hydration status, glycogen, training stress, and menstrual cycle changes. Focus on long-term trends rather than daily numbers.

Get taper and rest weeks right

Taper weeks often involve less training, while travel can lead to more restaurant meals and disruptions to your normal eating schedule. It can be tempting to restrict calories during these periods, but that's not the best approach. Instead, try the following:

• Plan regular meals with intentional food choices.

• Emphasize familiar foods that help you hit your protein target while prioritizing balanced energy intake and carbohydrate availability for glycogen storage.

• Avoid drastic calorie reductions, even with reduced training.

• Focus on higher-fiber, complex carbohydrates for satiety and nutrient intake, while still maintaining gut comfort and hydration heading into race day.

Rest weeks are also a great time to reset nutrition habits that may have slipped during busy training weeks. This is when you can shift from more energy-dense or performance-focused fueling toward more nutrient-dense, higher fiber choices. Some foods to emphasize during rest or reset weeks might include:

• Whole grains such as quinoa, farro, and oats

• Starchy vegetables and legumes like sweet potatoes, lentils, and chickpeas

• Fruits such as berries, apples, oranges, and seasonal produce

• Vegetables like leafy greens, broccoli, cauliflower, and other high-fiber veggies

In summary...

In-season weight management should be less about restriction and more about supporting our training, recovery, and overall well-being. Focus on fueling appropriately for your workload, staying consistent with nutrition habits, and being mindful during recovery periods. If you're looking for personalized guidance on sustainable weight management, BaseCamp nutrition coaching is here to support you year-round.

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