The holiday season is approaching! First up, Thanksgiving. For high school athletes that have big goals, this time of year can cause a lot of anxiety. The disruption in training and nutrition can be difficult for those who are focused and determined. Fall sports have come to a close and winter sports are in full swing.
Athletes need to remember that one day will not negatively impact performance or derail your progress. Instead of thinking of the holidays in a negative sense, let’s switch the narrative and think of the positives!
Thanksgiving meal looks different for each family but there are many benefits that athletes may not think about.
Benefits:
- Time to socialize and connect with family and friends
- View as a day of rest and enjoy foods that you don’t normally have
- Protein rich meal for muscle building
- Seasonal veggies packed with nutrients
Connect
The best part of holidays and food is that it brings people together. It’s a time to connect with those that we haven’t seen in a while, make new connections and strengthen relationships. There is a time and place where nutrition need to be more strict and planned out, Thanksgiving shouldn’t be one of these days!
It’s not every week that you have a Thanksgiving meal. Today isn’t the day to count calories or macros or even worry about following a specific Athletes Plate. Choose foods that you truly enjoy and taste good to you! When certain foods or dishes are only served once or twice a year, this is the time to create a plate that will leave you satisfied and grateful.
Rest
All athletes need a rest day. Navigating this rest day can be tricky as most athletes feel more hungry. This is so confusing! During rest day, athletes body is working hard to recover and building muscle. The body needs fuel to replenish what is lost during training. Consuming protein and nutrient dense foods are crucial for recovery and allows athletes to feel their best
Recover
Turkey is the most common protein at Thanksgiving. There are many ways to prepare and season the turkey. Holidays are a time to include foods that taste good to you! Prepare items in a way that you enjoy most. This could be roasting, smoking or deep frying.
Fuel
Miconutrients often take a back seat compared to macronutrients (carbs, protein, and fat). Sweet potatoes, butternut squash, carrots and Brussel sprouts are seasonal veggie options that complement a Thanksgiving meal well. Adding a variety of color to the meal means adding a variety of vitamins, minerals and antioxidants. All of which aid in a strong immune system, reducing inflammation and heart health.
Favorite recipes:
I couldn’t write a blog post without including recipe inspo! The recipes below aren’t your typical Thanksgiving sides or entrees but they are specific for student athletes.
Seasonal Roasted Veggies This nutrient dense side dish is an easy way to add a serving of veggies. They also make for great leftovers
Leftover sandwich Is it really a Thanksgiving meal without leftovers? This sandwich makes for a quick lunch while still adding variety.
Pumpkin Pie Cheesecake Dessert Here is a fun twist on a classic pumpkin pie dessert! And if you are looking for other ways to add pumpkin – check out this blog post.
Navigating Holiday Meals
Here are a few reminders to help you prepare for the holiday season.
- Stay hydrated throughout the day with water.
- Move your body as it feels good to you.
- Practice mindful eating. Be in tune with your hunger and fullness cues
- Don’t skip meals to “save up” for later. Consuming one large meal often leads to eating too fast, crashing later on and feeling unwell. Plan out breakfast, lunch and snacks leading up to the big meal.
The next few months are meant to be filled with joy, love, and making memories. During this time, there is still room for you to make progress with your goals and reach your greatest athletic potential.