Nutrition Tip: Maintaining Weight

When it comes to weight management, most people focus on losing or gaining weight while a few opt to maintain their current weight. For athletes, maintaining weight is vital to optimizing in-season performance. It’s important to maintain the progress you made in the off-season. If you start losing a lot of weight, your strength and power will significantly decrease, leading to a decrease in sports performance.

Some athletes, such as wrestlers, are already at their optimal weight for their position, and they don’t need to lose or gain weight, even in the off-season. The macro-nutrient recommendation will be slightly different for an off-season athlete looking to maintain weight.

Key Points/Tips

Calories in = Calories out. You must eat as much as you burn in order to maintain weight.

In-Season Diet:

  • 40-60% Carbohydrates
  • 20-40% Protein
  • Remainder is Fat

Off-Season Diet:

  • 40% Carbohydrates
  • 40% Protein
  • 20% Fat
  • There should be an even split between protein and carbohydrates with an increase in vegetables/fruit to keep the body fully stocked with everything needed to function at full capacity.