How To Navigate Fueling During The Holidays
The holidays bring cozy meals, seasonal treats, and plenty of reasons to celebrate, but they can also make fueling for your workouts feel a little chaotic or stressful.
Whether your training schedule is shifting or you’re trying to enjoy all the festive foods without derailing your routine, you’re definitely not the only one navigating this balance. Many athletes feel lost on how to stay consistent this time of year.
The good news? You don’t have to choose between enjoying holiday food and supporting your training. Keeping a familiar pre- and post-workout routine while allowing flexibility with what you’re fueling with helps your body feel strong during training and recover well afterwards.
Below are approachable tips to help you feel your best throughout the holiday season.
Why is it so important to stay on top of fueling during the holidays?
Even if your training schedule shifts, keeping a familiar fueling pattern around your workouts will help you avoid under-fueling. One helpful strategy is to allow flexibility with what you’re fueling with. Incorporating seasonal treats and holiday meals into your usual pre- and post-workout nutrition adds variety and enjoyment while still supporting your training.
Tips to Fuel Adequately During the Holidays:
If you’re unsure how to fit holiday treats into your fueling plan:
Try intentionally adding holiday snacks/foods into your normal eating pattern.
Incorporate them alongside protein to create a balanced snack.
No food needs to be “earned.”
If you find yourself skipping meals to “save up” for a holiday meal:
Try eating every 2–3 hours throughout the day.
Sticking to consistent fueling helps stabilize blood sugar, prevent energy crashes, and reduce the likelihood of overeating later on.
Aiming for balanced meals and snacks throughout the day keeps your metabolism steady and supports training, even during busy holiday schedules.
Preparing snacks ahead of time/bringing snacks on the road
Pre and Post Workout Snack Examples (holiday edition!)
Pre-workout:
Aim for 30-60 grams of simple carbohydrates such as two clementines + 1 cup 100% cranberry juice (or any fruit juice), holiday sugar cookie, white toast with cranberry jam, fruit snacks and any other simple carb holiday treats you have on hand.
Post-workout:
Within 60 minutes of your workout, aim for a 4:1 ratio of carbohydrates to protein. If this timing doesn’t align with your next meal it is important to refuel and rehydrate regardless. Chocolate milk is always a great option (bonus points for hot cocoa with marshmallows!). Other examples include ready to drink recovery beverages (Skratch Labs/Klean Recovery), greek yogurt with fruit, meat stick with fruit and peanut butter and jelly.
If you feel low on energy during busy holiday days…
Try carrying convenient snacks so long stretches don’t turn into missed meals.Travel, parties, family events, and errands can throw off eating times. Quick snacks prevent energy dips and help regulate hunger cues.
Some snack ideas: granola bars, fruit, trail mix, crackers + cheese, pretzels, yogurt cups, or holiday favorites like gingerbread cookies paired with cinnamon apple sauce!
Sample Holiday Fueling Plan
Here’s an example of how to include seasonal foods while honoring hunger, supporting training, and avoiding long gaps in eating. This pattern keeps energy stable, avoids extreme hunger before festive meals, and allows space for enjoyment of seasonal foods.
*Don’t forget to drink fluids consistently throughout the day
The bottom line:
Holidays are meant for connection, celebration, and enjoying the foods that make this season special. While this time of year can feel a bit unpredictable, your fueling routine doesn’t have to be. By eating fueling consistently, incorporating the holiday foods you love, and keeping some routine your pre- and post-workout nutrition, you can support both your energy levels and your training. Staying fueled isn’t about perfection; it’s about giving your body what it needs so you can feel your best, stay strong through your workouts, all while being able to enjoy the Holiday season. When you allow flexibility, maintain regular meals and snacks, and listen to your hunger cues, you create space for both performance and enjoyment.
Remember: You don’t need to “earn” your holiday treats or compensate for holiday treats and meals. Your body benefits most from steady and consistent nourishment, hydration, and kindness toward yourself and your training. With a little planning you can move through the holidays feeling confident, energized, and fully able to enjoy every part of the season.
If you want more tips and support for navigating holiday fueling, be sure to check out our Instagram!
