Fueling for the Holidays

While it is important to use the holiday season to rest and recharge, it is also vital that you maintain a healthy holiday environment. This will allow you to sustain your training and promote recovery, while establishing habits that support your goals as a high level athlete.

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Let’s upgrade some familiar traditions to best support your fitness and performance goals.

Fueling Upgrade #1:  Eat consistently throughout the day

Keep fueling habits consistent and avoid “saving up” for your holiday dinner. When you choose to graze on food throughout the day, versus eating balanced meals, it can lead to eating more food overall, yet never truly satisfying your hunger.

Fueling Upgrade #2:  Build an Athlete’s Performance Plate

Move past a traditional holiday plate the solely consists of “meat and potatoes”. Build your plate in thirds, each incorporating either a lean protein, a quality starchy carbohydrate, or color from fruits and veggies. Don’t forget to listen to your body and stop when you are satisfied. There are sometimes more options at holiday gatherings than necessary, but that’s what leftovers are for! Stay tuned on Instagram  for Thanksgiving leftover ideas.

Fueling Upgrade #3: Stay Hydrated

Drink fluids often throughout the day. Choosing water and unsweetened beverages will be the best choice to meet your hydration needs. Specialty (i.e. sweet and frothy) coffee drinks and alcohol can pack a calorie punch, so be mindful about the quantity you consume.

Fueling Upgrade #4: Savor seasonal sweets

Assess the spread of desserts that usually piles up at holiday meals/gatherings. When it comes to sweets, moderation is the name of the game. Choose your dessert based on what sounds the best to you. Slow down and take the time to enjoy your special treat.

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Big Picture:

One day will not make or break your athletic performance, body composition, or overall health. If you do over-indulge on the holidays, plan to get right back into your normal nutrition habits by building balanced meals/snacks and staying hydrated. No need to overcompensate.

Do you have questions on how to navigate the holidays and fuel for performance? Reach out and to schedule a discovery call with Caroline to upgrade your fueling!