Nutrition and training go hand in hand, and I can’t resist sharing a little extra nutrition insight as we head into the holiday season. I always remind my athletes that if we’re training hard, we also need to rest and recover just as hard — and the same principle applies to nutrition.
Fuel your body well most of the time, but don’t forget to enjoy those holiday treats along the way. The off-season is the perfect time to savor some of those once-a-year favorites while we start laying the foundation for a strong 2026 season.
Below, I’ve summarized seven key nutrition tips to keep in mind when things start to get a little hectic this time of year. If you have any questions or would like to set up a dedicated nutrition consult, don’t hesitate to reach out — I’d be happy to help.
1. Prioritize Quality Fuel, Even Amid the Festivities
The holidays bring plenty of treats, but your body still needs real fuel for training and recovery. Aim for a balance at each meal:
Carbs for energy (whole grains, fruits, root veggies)
Protein for repair (lean meats, eggs, beans, Greek yogurt)
Healthy fats for endurance (nuts, seeds, avocado, olive oil)
Think of it as an 80/20 balance — fuel well 80% of the time, and enjoy your favorite seasonal foods guilt-free 20% of the time.
2. Stay on Top of Hydration
Cold weather can trick you into drinking less, but you’re still losing fluids through breathing and sweating.
Keep a water bottle handy throughout the day.
Add electrolytes for longer or more intense sessions.
Herbal teas and broths count toward hydration, too.
Pro tip: If your lips are dry, you’re already a bit dehydrated!
3. Don’t Skimp on Carbs Before Training
Even during the off-season or reduced-volume weeks, your muscles still need glycogen to perform well and recover.
Prioritize carbs in the meal before workouts (oatmeal, rice, toast with nut butter).
If training intensity drops, scale portions slightly, not dramatically — the goal is fueling performance, not restricting calories.
4. Recover Like a Pro
The recovery window doesn’t take a holiday break! Within 30–60 minutes of training, aim for:
20–30g of protein
1–1.2g of carbs per kg of bodyweight
Smoothies with whey or plant protein, banana, oats, and almond milk are great quick options.
Whey Protein recommendations: LTH Whey*, Ascent Whey, BPN Whey, Momentous Whey
Plant Based Protein recommendations: LTH Vital*, Momentous Plant-Based Protein, Promix Vegan Protein
*I have an affiliation with LTH and Life Time, however, I am looking at products based on quality, efficacy, and scientifically developed.
5. Enjoy the Holidays — Mindfully
You don’t have to “earn” your food or “burn off” holiday meals. Instead:
Savor your favorite foods without guilt.
Listen to hunger and fullness cues.
Balance indulgent meals with lighter, nutrient-dense ones the next day — not restriction.
Remember: consistency over perfection wins every time.
6. Watch the Hidden Energy Drains
Extra caffeine, alcohol, sugar, and late nights can sneak up on your recovery.
Alternate alcoholic drinks with water.
Limit caffeine after noon for quality sleep.
Don’t underestimate the recovery power of a good night’s rest.
7. Use the Off-Season Wisely
Winter can be a perfect time to:
Experiment with new recipes or meal prep habits.
Dial in your race-day fueling in low-pressure training blocks.
Reassess your daily nutrition goals with your coach or a nutritionist.
By Coach Joey Hasset, Endurance Coach and Registered Dietitian