The holiday season can make it difficult for athletes to stay on track with their nutrition and fitness goals and disruptions in travel and diet can cause uneasiness for those who are used to sticking to a certain routine. That said, while proper nutrition and the timing of intake is important, athletes should still be able to take part in their favorite festivities while maximizing training and performance. 

Remember, there is no such thing as “good” or “bad” foods–all food provides nutrients that our body can use. Of course, that slice of cake may not give you the energy you need for a training session, but it does not mean you cannot have it. Still, athletes will sometimes have an “all-or-nothing” mentality when it comes to nutrition which often backfires. When you deprive yourself of something you enjoy, the chance for overconsumption increases later so it's usually better to consume sweets in moderation than to shock your body with extreme amounts of sugar all at once. 

Just like any other time of year, being mindful about how foods make you feel and their impact on your digestive system can go a long way. And that makes it possible to savor the flavors of the season and find ways to fit them into your routine! Here are a few ways to customize your favorite meals for the holidays:

Pre-workout Holiday Nutrition

Before moderate to high-intensity workouts, the majority of nutrients in a pre-workout meal should come from carbohydrates. Protein should be consumed as well, but in smaller amounts as it takes the body longer to digest. Without fueling properly with carbohydrates before a training session, your energy levels will not be as high and you will not see the progress in your gains that you wish to see. And while some athletes are able to have a cookie before a workout and not have it affect their performance, another may metabolize the sugar at a different rate, which negatively impacts their digestive system and can ruin a good workout. In that case, the cookie should be saved for after a workout. 

Each person is different–you just need to use trial and error to figure out what works best for you! If you haven't already experimented with different foods before your workouts, there are a few ideas out there with a special holiday theme.

Best pre-workout foods:

1. Oatmeal

Oats make for a great morning pre-workout meal full of nutrients that can be personalized to your liking. For a holiday flair, add cranberries and oranges for added fuel and top it off with cloves. 

2. Homemade protein balls

These quick and easy-to-make protein balls are a great pre-workout snack and are a more nutritious option than store-bought protein bars. You can add your own favorite holiday ingredients to customize them to your liking! Combine rolled oats, nut butter, and protein powder for the base. Then, you can add ingredients like coconut, seeds, or fruit. Next, add your favorite spices such as cinnamon or cocoa powder to mimic a delicious hot chocolate.

Related: Athlete-Tested Protein Ball Recipes

3. Trail Mix

Nuts and seeds are filled with many nutrients such as zinc, fiber, healthy fats, and vitamin E. The dried fruits that typically come in packs of trail mix are a great source of iron, which is a mineral that aids in transporting oxygen around your body. For a fun holiday twist and additional antioxidants, you can add in dark chocolate. Remember: nuts are high in fat, so be sure to have them a few hours before a workout.

Tip: It is best to eat 1-2 hours before a workout and keep the meal between 300-500 calories, consisting mostly of carbohydrates.

Post-Workout Holiday Nutrition

After an exercise session, you will want to replenish the carbohydrates that were used and be mindful of consuming protein for recovery. Although a low-carb diet is recommended by dietitians for those who live a more sedentary lifestyle, for athletes, sugar and other carbohydrates can be a helpful way to enhance athletic performance. So, believe it or not, foods with sugar can be beneficial post-workout!

Related: Athletes: Are You Hungry ? 9 Ideas for Pre and Post Workout Fuel

Carbohydrates convert easily into glucose and glycogen storages need to be replenished after an exercise, so eating sugar can help refuel your muscles for the next session. Sugar and other carbohydrates are not inherently “unhealthy,” but it is important to watch how your body reacts when you eat. All in all, do not be afraid to reach for a cookie or two post-workout if that's what you really want! But consider these options as well for added protein and nutrients.

Best Post-Workout Foods:

4. Salads/Wraps

Greens aren't just for reindeer! Salads or wraps are another great customizable meal and great for recovery. Add lean proteins and fruits or vegetables to make for a great post-workout meal. For a vegetarian option or extra nutrients, you can also add in a cup of quinoa as it is a great source of both carbohydrates and protein. If you want to make them festive, consider sprinkling pomegranate seeds on top of a salad, spreading cranberry sauce on a wrap, or including leftover turkey or holiday ham on either.

5. Berries and Yogurt

Greek yogurt is a great source of protein which will help repair the body post-workout. Calcium found in yogurt will help with muscle growth. Adding berries will add some carbohydrates into the mix. You can also sprinkle cinnamon or hot cocoa mix on top or swirl in peppermint or sugar cookie extract for a festive kick!

Related: 6 Benefits of a High Protein Diet for Athletes

6. Protein Shake

Protein shakes are a great option to fit in protein macros during a busy season. You can use chocolate or vanilla protein powder as the base and then add in any ingredients you desire! Adding in eggnog would be a great boost for extra carbohydrates and protein.

Tip: It is best to eat 20-60 minutes after a workout so that your body optimally uses nutrients for recovery, mixing carbohydrates with proteins. 

During the holidays, it's important to remember that one off-track meal (or several!) will not mess up your routine unless you allow it to. If you want special gingerbread cookies or advent chocolates that only come once a year, go for it! And as an athlete, you can also incorporate these recipes into your holiday routine to keep that festive feeling going as long as you want. 

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* Originally published on December 20, 2022, by Kelly Wick