How Can an Athlete Navigate Healthy Eating Around the Holidays?
The winter months are here and the holidays are approaching. I am sure all athletes can relate to the end of a holiday meal feeling full and uncomfortable. Holidays consist of family traditions, travel, no school, and disrupted schedules. Depending on which athletic season you are in, athletes performance goals will vary. Maybe you participate in a fall sport like volleyball or football and have a break now, or you are a basketball player in the height of your high school season.
Navigating holiday eating while working toward specific performance goals can be challenging. I’m here to tell you, you can enjoy your favorite traditional meals and still make strides in sport. Whether you are currently in season or preparing for the upcoming season, it is possible to enjoy the holidays and stay fueled for performance.
Let’s go through a few tips for high school athletes for the upcoming holiday season. Keep reading for guidance on mindset shifts, balance, and practical strategies.
Shift the Mindset: Performance Isn’t Lost Over One Meal
From Thanksgiving to New Year’s Day, the month of December consists of connecting with family and friends and making memories. Food and meals serve as a primary way to socialize and create long-lasting traditions. But, how does an athlete continue to work on their goals AND still make space for holiday meals?
Well, let me tell you a secret:
→ One or two meals won’t derail performance.
Athletes that are the most successful with their food and nutrition are the ones that are flexible, consistent and confident.
Striving to eat “perfectly” or follow a strict diet is not effective and can lead to unhealthy eating habits, binging, or restricting.
Flexible eating can be very difficult for athletes since there is not any control over what is being served. Holiday meals include foods that are typically “off-limits” It is important to eat without guilt and maintain balance. Although This is easier said than done, What is more important is the hard work and training athletes do year around.
Athletes who practice and implement flexible eating, especially during the holidays, are the ones who can truly be present with family and enjoy food without guilt.
Parents are a crucial part of encouraging a healthy mindset around food. Parents are the backbone of the home and what they say about food is heard by athletes. When talking about food, keep the conversation positive and model an attitude that encourages a balanced diet. Help athletes plan out meals and snacks to avoid restriction and keep athletes fueled throughout the day and holiday break.
Sports Dietitian Tips for Holiday Meals
Save these practical tips to reference later:
- Don’t skip meals. Start the day strong with a balanced breakfast.
- Look ahead to when the main meal will be served. Eat every 3 hours to maintain fullness and energy levels.
- Include lean protein and colorful veggies on the plate at each meal and snack.
- Stay mindful of portion sizes.
- Eat slowly, take breaks, and stay in tune with your fullness cues.
Quick tip: Eat a balanced meal earlier in the day to avoid “saving up” for dinner. When we restrict early on, we are more likely to over eat later in the day. It’s one way of our body telling us we need more calories and energy.
Navigating Treats and Desserts as an Athlete
Holiday desserts can be nostalgic and only served once per year. There is no better time than now to enjoy these special desserts. Keep in mind flexibility and moderation as you enjoy the sweet treats. Athletes do not need to feel guilty when enjoying their favorite foods.
I recommend taking time in between the meal and dessert. This will allow your body to fully digest the large meal and savor the dessert options. From sugar cookies, to pies, and specialty items, there are endless treat options and typically the desserts stay in the house for a few days or weeks. Select a few of your favorites choices but reduce the portion size or only take a few bites of each item. Remember, these items will most likely be around the next day.
Meal and Snack Planning for Travel and Schedule Changes
Holidays consist of traveling and schedule changes. These changes can lead to a disruption in meal times and practice times. Even with the changes, athletes need to continue to fuel for sport and their goals. Preparing and packing athlete-friendly snacks are helpful for long travel days or when the schedule is unknown.
Easy travel snack idea include trail mix, protein bars, fruit, beef jerky, cereal, crackers or other snacks, or dried edamame.
Snack ideas when there is access to a cooler: hard boiled eggs, turkey sandwiches, yogurt, string cheese, veggies and dip, fresh fruit.
Action item: Set aside time with a parent to review the holiday schedule. Write down all events, social plans, practices, and games. From there, athletes can better plan out extra training sessions as well as pre-workout and post-workout nutrition.
Even with a change in schedule, athletes need to continue practicing proper pre-workout fueling. This includes a solid meal 3-4 hours before and a simple carbohydrate snack about 60 minutes before.
Having a clear plan sets athletes and families up for success leading into the busy holiday season.
What Should Athletes Focus on After the Holidays?
In January, as the holidays come to a conclusion, the transition back to school can be tricky. Focus on returning to regular fueling patterns and hydration.
Make a plan for the first week back at school. A little bit of meal planning and prepping goes a long way. Prioritize breakfast, snacks around practice or games and dinner.
Wrap-Up: Enjoy, Refuel, Repeat
Remember, holidays are about connection and celebration. Athletes can still practice fueling for sport without skipping out on traditional holiday foods or family time. The holidays are a short period of time compared to the rest of the year. Athletes who fuel well most of the time can confidently enjoy the holiday season without guilt or restriction.