UNIVERSITY Offseason Appetite Trouble Shooting Lesson Overview • • • • • • Lifestyle and Habits Food prep and sources Calorie Rotations Meal Frequency FODMOPs Dietary Supplements Trouble Shoot Poor Appetite: Lifestyle Habits Limit Systemic Stress Manage sleep hygiene Very cold and hot beverages can decrease appetite Fluids too high with meals, time fluids between meals Fluids too low and constipation Walking 5-10 minutes after meals Limit caffeine and other stimulants Chew food thoroughly, big food chunks digests slow Sit and eat, focus on the meal Set meal times and routine Trouble Shoot Appetite: Improve the diet you already follow • • • • • Use a variety of seasonings and condiments Don’t lazy food prep, bland food is NOT fun Rotate type of cooking (baking, grilling, Air Frier, Crock Pot, etc) Rotate food options Protein • • • • Cook meats already mechanical broken down (ground and shredded) Low connective tissue meats (fish, shrimp) Switch some meals to protein powders Eat the protein later in the meal to not fill you up first • • • • • • • Avoid high fiber sources (oats, barley, whole wheat) Chose low fiber options (white rice, skinned potatoes) Move to dry carb sources (bagels, English muffins, rice cakes) Dry fruits and juices can be used, but watch your serum triglycerides Veggies save to end of meal in case you get full, all veggies cooked Increase carb powders around training Use sauces on meals to increase simple carbs if needed and improve taste • • • • • Switch nuts and avocado to oils (limit fiber) Spread fats out evenly in meals Move fats to meals where appetite is higher, nighttime additions MCT oil around training Fat dense foods might be needed for calorie boost, but watch appetite and consider health (high fat cheat meals) • Carbohydrates • Fats Trouble Shooting Poor Appetite: Calorie Rotations Carbohydrate cycling Matches to days of lower energy expenditure Breaks up diet monotony Training day 300c/300p/50f Off day 200c/300p/60f Fasting Once every 10-14 days have day of fasting or 2-3 meals only with hour eating window Give GI extra rest time Psychological break Its like a reverse refeed for the offseason Trouble Shooting Poor Appetite: Meal Frequency Meal Volume and Frequency Some point in the offseason meal volume can get large Delayed Gastric Emptying Bloating Psychologically taxing large meals Large time commitments to meals Increased Meal Frequency Increased gastric emptying Decreased bloating (distended belly) Increased hunger with lower protein and fat per meal, same total per day More meal prep Trouble Shoot Poor Appetite: FODMOPs Food Intolerances to address for bloating and gas FODMOPS Fermentable Oligo-, Di, Monosaccharides and Polyl These food components can be poorly absorbed and cause excessive gas and bloating Look through the diet for foods: Fruits (apples, apricots, mango, peaches, pears) Milk, yogurt, and cheese Vegetables (broccoli, garlic, onions, asparagus, cabbage, Brussel sprouts) Lentils and beans Sugar alcohols avocado Artificial sweeteners Switch to: Fruits (banana, berries, grapes, oranges) Almond cashew milk Spinach, green beans, zucchini, bok choy Rice based over wheat-based products Oats Spelt or sourdough bread Trouble Shoot Poor Appetite: Supplements Supplement Aids Digestive enzyme with proteases Papaya, Pineapple natural occurring (Bromelain) Probiotic 10 billion CFU minimum Acid Reflux Low acid: Betaine HCL 600mg per meal High acid: Zn Carnosine 75mg per day GI motility Ginger capsules with meals TUDCA (bile flow support and liver health) Insulin sensitivity Metformin and Berberine *can cause bloating and gas High blood glucose = poor nutrient uptake and low appetite Insulin initiation Summary Offseason should be a time to enjoy your meals and cherish them before contest prep Take time to prep your food and focus and enjoy the meal Variety is the spice of life and offseason can allow that to happen Make your diet so you can adhere and simplify foods when needed for time constraints