How Lotto Cycling Team approach nutrition & supplements during the off-season
The racing season has come to an end, and the riders of Lotto Cycling Team are enjoying some well-deserved time off. After months of racing, training camps and travelling, it’s time to slow things down a little. But before long, the focus shifts back towards the upcoming season. So what changes in this period when it comes to nutrition and supplements? We asked Britt Lambrecht, Head of Nutrition at Lotto Cycling Team.
This is the only time of year when riders are allowed to loosen up a little with their nutrition.
Britt Lambrecht
Head of Nutrition at Lotto Cycling Team
1. The season is over. What changes for the riders in terms of nutrition and supplements during this period?
“During this period, riders usually have four to six weeks with a bit more freedom in their diet. Most riders loosen up a little and simply choose what they feel like eating, which may sometimes include less healthy options or the occasional alcoholic drink. That’s not unusual, as this is the only time of year when that’s really possible. It’s also a moment to reflect on where they want to be in terms of body composition and look at what could be improved compared to the previous season.
We still advise riders to pay attention to their protein intake to help maintain muscle mass as much as possible. When it comes to supplements, the emphasis shifts from performance-focused products to those that support general health, such as vitamin D and omega-3.”
2. Is the off-season mainly about recovery, or already about building a foundation for next year?
“In the off-season the focus is mainly on recovery, both physically and mentally. Riders do receive some guidance, such as paying attention to protein intake and getting blood tests to assess their status. But when it comes to day-to-day food choices, they usually still have a bit more freedom until the end of November.”
3. Does this approach differ depending on the type of rider?
“Yes. After a few weeks of rest, sprinters tend to focus more on strength, muscle building and explosiveness. For climbers, the emphasis is more on maintaining fat-free mass and recovery. Sprinters also tend to use supplements such as creatine more often during this phase than climbers.”
4. Are there supplements that receive extra attention during the off-season?
“Based on blood results, most riders are advised to start taking vitamin D and omega-3 daily after their three-week rest period. As they come into contact with more people during this time, vitamin C can also be useful. For some riders, additional iron supplementation may be recommended temporarily. Creatine monohydrate may also be beneficial in the rebuilding phase, especially due to its role in supporting muscle building and performance during explosive efforts*.
In cold weather, many people unknowingly drink too little, meaning they start their training already underhydrated.
Britt Lambrecht
Head of Nutrition at Lotto Cycling Team
5. Many amateur cyclists continue riding throughout autumn and winter. What should they pay extra attention to during this time?
“For recreational cyclists, it’s important to consume enough carbohydrates before a ride and to stay well-hydrated. In cold weather, many people unknowingly drink too little, meaning they start their training already underhydrated. Recovery also deserves extra attention in winter. A whey or recovery shake is a convenient way to support muscle recovery after your ride. And just like the pros, omega-3 and vitamin D can be particularly beneficial for recreational athletes during this period.
Tip: Curious to learn more about our partnership with Lotto Cycling Team? Have a look at their dedicated page!
*Beneficial effects are obtained with a daily intake of 3 g creatine and in combination with explosive power exercises.
