Winter is tricky. You want to have a little breather from structured training, but you also want to get stronger and come back into the next season feeling better. You want to look great in your race kit next season but you also want to enjoy letting your hair down this Christmas. You want to have a break from goal-driven racing, but there’s still fun to be had off-road in cyclocross and out in the lanes on the local 10ks. So what should you do when it comes to what you’re eating? Should you bulk up for strength? Cut back to lean out? And how do you balance enjoying winter events without sacrificing your off-season goals and the aims of the next real racing season?
Why Winter Nutrition Feels So Confusing
In the off-season, you’ve got athletes on one side saying, “Eat more to gain muscle!” and others shouting, “Cut calories to stay lean!” Meanwhile, you’re trying to train, stay strong, and maybe even enjoy some winter racing, without blowing your goals.
The confusion comes down to a few key things:
- Reduced training volume: You’re not logging as many hours as you would during peak season, so naturally, you wonder if you should eat less.
- Competing goals: You want to build strength and muscle, but also stay lean. And let’s not forget about performance in those fun winter events.
- Conflicting advice: From bulking to cutting, keto to carb-loading, everyone has an opinion, and it’s easy to get lost in the chaos
But here’s the thing: your nutrition doesn’t need to be extreme. It just needs to be intentional and aligned with your goals—whether that’s improving body composition, staying strong, or enjoying winter racing without losing your edge.
Finding the Balance: Lean, Strong, and Ready for Anything
Now. Admittedly, if you choose ONE goal e.g. build muscle, drop body fat, nail winter racing, then you’re going to have more resources and time and energy to throw at it and you’re likely to hit that goal quicker and more efficiently. BUT. We’re here to have fun right?? Isn’t the beauty of the amateur athlete, the opportunity to try and enjoy lots of different things and live a rich tapestry of life? Well indeed! So with that in mind, there are in fact ways you can “have it all” and focus on both enjoying your racing AND staying in shape this winter…
1. Fuel for Strength Without Bulking Up
If you’re hitting the weights hard this winter, whether that’s racking up some extra sessions or simply trying some additional strength movements or weights, you’re probably aiming for some muscle gains. But don’t fall into the trap of thinking you need to eat like a bodybuilder to get stronger – because you’re a totally different athlete! Here’s how to fuel smartly:
- Protein is your best friend: Prioritise protein to support muscle repair and growth without overloading on unnecessary calories. Aim for 1.6-2.2 grams of protein per kilogram of body weight per day. Spread it out across meals to keep muscle protein synthesis going all day. Bear in mind this is a range and 1.6g/kg is a minimum if you’re looking to build muscle, BUT keeping that on the lower end of the spectrum will likely allow space for the carbs you need to race and enjoy the rest of your winter training without filling up endlessly on protein.
- Keep your carbs going: There is never a time for an athlete when cutting your carbs is a good idea. You need those energy sources to get the most out of your strength sessions and ensure you’re really reaching for those PBs in the gym, as well as having reserves left for all the other activity you’re getting stuck into at this time of year.
- Healthy fats for balance: Include healthy fats like avocados, nuts, seeds, and olive oil to support hormone health and recovery. Many people focus on cutting down fats when they’re trying to build lean muscle and this can be of real detriment given the hormones you need to send the right signals to actually lay down that muscle tissue!
The key is to eat enough to support muscle growth without going overboard, which can lead to unwanted fat gain. Focus on quality calories that give your body what it needs to build strength.
2. Manage Body Composition Without Extreme Dieting
It’s tempting to think that, since you’re training less intensely, you need to slash calories to stay lean. But drastic calorie cuts can backfire, leading to muscle loss, energy dips, and a slower metabolism. Instead, try these strategies:
- Create a slight calorie deficit, if needed: If body fat is a focus, aim for a modest calorie deficit—200-300 calories per day is enough to promote fat loss without compromising muscle. Don’t go overboard, though, as too large a deficit is going to start cutting into your winter training. There is such a delicate balance when it comes to fuelling yourself as an athlete while focusing on a body composition goal and that’s why working with a coach, dietician or other professional can really help to avoid you digging yourself a dangerously big hole.
- Focus on nutrient density: Load up on veggies, lean proteins, and whole grains. Generally speaking, if you’re filling up on high fibre nutrient dense foods, it’s much harder to end up over-eating and getting hungry when you’re in a slight deficit and it’s also less likely you’re going to end up with a nutrient deficit too.
- Track your progress—not just the scale: The scale can be deceptive, especially when you’re balancing strength and fat loss. Instead, track body measurements, take progress photos, or monitor how your clothes fit. These are better indicators of changes in body composition. And remember the more data points the better – without being obsessive over it! It’s far better to have a daily measure of weight for example to monitor long term changes, than it is to hit the scale once a week. But again, it’s also better to use at least two metrics so you are less likely to be following errors in data.
3. Enjoy Winter Racing Without Sabotaging Your Goals
Winter racing like cyclocross is fun, chaotic, and a great way to keep the competitive spirit alive in the off-season. The good news? You can still enjoy these events while staying on top of your body composition and strength goals.
- Fuel for performance: On race days, focus on fueling for performance, not weight loss. Eat a balanced meal with protein, carbs, and healthy fats 2-3 hours before your race. During the race, keep it light—quick-digesting carbs like energy gels or a banana can help maintain energy.
- Hydrate properly: Hydration is just as important in winter, especially during high-intensity efforts. Don’t rely on thirst; make sure you’re drinking regularly throughout the day.
- Refuel well: Many people are great at fuelling the race but terrible at replenishing the glycogen stores and feeding hungry muscles! Remember to get something on board ASAP after your race – after an intense effort, try not to worry too much about what that is, but replenishing fluid and fuel with SOMETHING is better than nothing. This will likely help get your gut moving efficiently again and facilitate a good healthy balanced meal soon after, which means you can get right back on track with your nutritional goals the next day.
Avoiding Nutrition Extremes: Keep It Simple, Stay Consistent
With so much advice out there, it’s easy to feel like you need to overhaul your diet every time you read something new. But staying lean, strong, and ready for winter racing doesn’t require extreme measures.
Here’s a simple plan to keep you on track:
- Eat for performance: Focus on getting enough protein, healthy fats, and carbs to support strength training and recovery. Adjust based on your activity levels.
- Track your progress: Pay attention to how your body feels, how your clothes fit, and how your performance is improving, rather than getting stuck on the numbers.
- Enjoy winter events like cyclocross: These races are meant to be fun and keep you engaged during the off-season. Use them to your advantage without letting them derail your progress.
When it comes to nutrition, remember: consistency beats perfection. If you’re eating well most of the time, hitting your protein and calorie targets, and training with intention, you’ll see improvements in strength and body composition without the stress of constantly second-guessing yourself.
Need help creating a personalised plan that works for you? Stay tuned for a new way to work with me at the end of this month!