5 Healthy Eating Tips for Athletes
The holidays are quickly approaching and with them a whole menu of seasonal favorites. Turkey, ham, mashed potatoes, pumpkin pie, and Christmas cookies are just a few of the forerunners.
Proper nutrition is a key component of the CrossFit method and during the holidays many athletes find themselves struggling to find a balance between over-indulging, under-indulging, and maintaining a diet that supports high-intensity training. Here are some common mistakes and helpful tips to arm yourself with this holiday season to keep your fitness journey on track.
1. Don’t “Save Up” for a Big Meal
Skipping meals or snacks in the days leading up to a holiday is a common tactic people use to justify a big meal. This often leads to binge eating and a restricting diet in the following days. As an athlete, this method spells disaster for your training. Low energy from poor nutrition will cause low energy, intensity, and endurance as well as a slower recovery time which could compromise your consistency. Instead of “saving room” for your holiday feast, eat as you normally would – this includes a proper breakfast! You can easily overcome feeling a little full at the end of dinner with a workout the next day.
2. Don’t Mindlessly Eat Sugary Snacks
Go ahead and eat the cookie. It’s the holidays and you’re allowed to enjoy a sugary treat, but if you find yourself reaching for the cookie tin again and again, check in with yourself. You could be craving sweets due to a carb deficit or dehydration. Practice proper nutrition and hydration throughout the day, and you’ll be less likely to over-indulge when the desserts are brought out.
3. Load Up on Veggies
Go for green. Snack on a veggie platter before the big meal or choose a second helping of green beans over stuffing.
4. Out of Sight, Out of Mind.
It’s hard to escape a holiday spread, but if you feel yourself getting full, try to remove the food or yourself. When food is visible you can eat more than double what your body is used to. If keeping the dishes out of sight is an option, it’s a great way to avoid over-indulgence and next-day sluggishness.
5. Prioritize Your Workout
Between travel, family, and food, it is easier to push your workout to the back burner during the holidays. Rather than looking at gym time as another item on a growing to-do list, see it as a chance to recenter and recharge for the holiday festivities. Even if you can’t meet your normal activity levels, carving out time to work out during the holidays will allow you to enjoy the food and downtime, and get back to the grind in time for the New Year!
For more tips on holiday nutrition for athletes, visit Holiday Nutrition for Athletes from Kelly Jones Nutrition or The Athlete’s Top 11 Tips for Holiday Eating by Race Smart. Have your own method for conquering the holidays? Share it on Facebook or Instagram and tag us @crossfitgettysburg to start the conversation.