December holiday plans look different for everyone, but one thing should be true for everyone: Relative to the entire year, this is a very short period, one that should be spent enjoying your time, the people (and pets) you are with, and your food! To that end, let's break down some holiday eating tips for five different scenarios.
The "Festive 500"
Maybe you're committed to riding a lot over the holidays, whether you're working or on holiday. Whether it's 500 kilometers or 500 miles or any distance/time in between, you're going to have some big days on the bike, and you need to have plenty of energy on board. While this sounds like a free pass to eat and drink whatever you want (and it sort of is), I always think it's good to still be somewhat intentional with your intake. Cold temps during cold and flu season, combined with high training load, means you need to take special care of your immune system. While it's completely fine to indulge a bit on holiday treats and an occasional alcoholic beverage, you also want to eat plenty of fruits, veggies, and healthy fats. Stick with the patterns of your normal nutrient-dense diet and add some fun calories in to help fuel your long days on the bike. My favorites for during-ride holiday fuel are cookies, rice krispy treats, hot chocolate, and peppermint mochas!
Travel
Holidays can mean you have big travel plans that limit your training time and opportunities. If this is you, travel can be stressful, so make sure you are still getting plenty of sleep, eating your fruits and veggies, eating healthy fats, and reducing stress wherever you can. Also, staying hydrated during travel will help once you arrive at your destination. While you're away, try to maintain a fairly normal eating routine if possible, while also enjoying the local foods and gatherings. Avoid excessive alcohol and overeating, and rather than trying to avoid eating treats, just eat what you want in smaller portions (for example, instead of eating a protein bar when you really want a cookie, just eat the cookie). Try to stay active, even if that means regular walks outdoors and strength workouts with bodyweight or bringing along resistance bands.
Self Care
Maybe you have the week off from work but aren't interested in spending it on the bike. Spend your extra time getting some much needed R&R, prioritizing extra sleep and good recovery practices after your training sessions. Find some new recipes that use seasonal produce and provide comfort in addition to nutrients. Some of my favorites are roasted winter squash soups and salads, warm salads with dried fruit and whole grains, and stacks of high-protein pancakes. Also, enjoy eating the foods you want. As described above, you don't have to attempt to replace a food that you really want (such as a piece of pie) with something "healthier," because eventually you'll probably just eat the pie, too.
Doing it All
Even if you have "vacation" from work, you might have kids at home, family visiting, and work/friend/family holiday engagements you need to work around. The holidays are not always a time of relaxation for everyone. If this describes you, try to take care of yourself first. Prioritize getting your daily training done if you can, and if not, at least do a long walk outdoors or get in a strength workout. Try to eat three nutrient-dense meals per day with plenty of healthy comfort foods. My favorites are warm winter salads, grilled salmon with roasted winter veggies, and warm oatmeal bowls with fresh fruit, yogurt, and granola. If you can get some extra post-workout recovery time or daily self care time to do yoga, just lie still, or get some extra sleep, take advantage of it, because it’s your holiday week, too!
Party Time
Finally, holidays can mean parties… so many parties and gatherings. As much as possible, try to maintain your normal sleep patterns and meal patterns. Prioritize your daily training and recovery, as well as your hydration. When socializing, try to limit alcohol intake as much as possible and choose festive mocktails, non-alcoholic beer, and wine when available. When snacks are circulating, I like to choose the fruits, veggies, cheese, and crackers over the fried or very high-fat ones. If you have a lot of parties with desserts, choose them based on how much you really want them. Not every night must include dessert or alcohol just because that's what others are doing!
Ultimately, it's okay to eat what you want in a way that helps you feel good and satisfied. Food around the holidays is something that should be enjoyed, and social and family gatherings and traditions are important and fulfilling. It's also okay to prioritize yourself and your needs, including training and nutrition as well as sleep, recovery, and down time. As a final reminder, the holidays will be over soon, and you'll have plenty of time to spend in your normal routine. So enjoy it!
Finally, in case you need it:
1 gingerbread cookie = 23 g carbs
1 decorated Christmas cookie = 38 g carbs
12 ounces peppermint mocha = 47 g carbs
1 serving peppermint bark = 26 g carbs
1 packet hot chocolate mix = 34 g carbs
(Source: Hexis)
See you in 2025!
At BaseCamp, we believe that every cyclist has the potential to achieve greatness, no matter where they start. Our mission is to create a community-driven training environment where cyclists and triathletes of all levels can train together, support each other, and grow stronger, faster, and more confident in their abilities. Our cycling training programs are expert driven and tailored to your needs. Whether you're a seasoned pro or just getting started, BaseCamp is where you belong.
تعليقات