Every year, athletes come into our offices worried about the holiday season. The following are three tips for surviving this abundant time of year.

1. Choose the right time

Tell me when you run and I’ll tell you what to eat… This is even more relevant during this time! Going for an early morning run when you’ve been partying until the wee hours may not be ideal. Be flexible with your routine and go for a run in the middle of the day, when you’ve had a good breakfast or snack and are feeling less tired from the night before. However, listen to your hunger and adjust the content of your plate. With a big meal in your stomach the night before, it is normal that you will be less hungry the next morning! A pre-race snack may be enough instead of a big breakfast.

2. Avoid some typical pitfalls

Alcohol and the social context can make you feel differently about a feast than you would at home. Take your time and enjoy are often the golden rules!

Appetizers: try them, but don’t overdo it! Choose raw vegetables and fruit and vegetable-based appetizers, such as cherry tomatoes with feta cheese, roasted peppers, fruit and cheese brochettes, soups in verrines, etc.
Alcohol: alternate with large glasses of water or sparkling water with natural flavors and be careful with the number of drinks per hour. This will help avoiding overindulgence and the morning after!

3. Eating a balanced diet is possible!

The variety of foods available at a holiday dinner can make it easy to eat a balanced diet without compromising your next day’s run. For example, turkey with cranberry sauce is an ideal lean protein. Fill up on carbs with potatoes and stuffed rolls. Finally, choose a dessert that you like and eat in moderation, so you can enjoy it and avoid stomach aches at night!

And lastly, avoid guilt. Enjoy the good times with your family, rather than focusing on calories consumed and the length of your runs.

Psstttt…Visit our online store, we offer you 10% off the purchase of our sports nutrition guides with the promo code: MBDM10. These fit nicely in your Christmas stockings!