Navigating the Holiday Nutrition Season

By Coach Bob Seebohar


With the holiday season hitting hard, there are numerous social engagements that are on the schedule and with these, as well as family gatherings, often comes some nutrition slip-ups. It is normal during these times, but I try to help athletes minimize the effects so the guilt factor doesn't get so high that it continues to bite them through the new year. So, as you are planning which parties to attend and what to bring to holiday events, keep these tips in mind:

1. Scope out the food offerings and locations at parties as soon as possible. Knowing where the food and drink is located can help you plan where to situate yourself during the party. For example, if you want to prevent weight gain during this holiday season, make sure you engage in conversation far from these tables so you do not succumb to temptation!

2. Remember that you have control over your nutrition. Even if the host doesn't want you to, insist that you will bring a dish and make this dish using healthier alternatives. My favorites include sneaking tofu into pumpkin pies for an extra boost of protein or adding pumpkin seeds in with a homemade trail mix for a great source of omega-3 fats. Sharing your healthier alternatives will not only help you stick with your nutrition plan but will also encourage others to try new things in their cooking.

3. Similar to race nutrition plans, make three plans before entering social holiday gatherings: plan A is your ideal plan which includes my first two tips; plan B is what you do in case you slip up or give in to temptation or someone who is throwing a guilt bomb on you for not trying something they made; and plan C is the last resort plan where if all else fails you will at least do XYZ (I like to put keep hydrated in here at the very least). Going in with a plan will help you find solutions to challenges that are presented to you during these parties.

The holidays are a time to have fun with family and friends. Nutrition should not be a stressor that gets you down. Enjoy the season, take control of your nutrition destiny and come out of this time of the year without extra weight or body fat gain. That is the true mark of success and trust me, you can do it!

Bob Seebohar, MS, RD, CSSD, CSCS

Many qualified experts on training and nutrition use TrainingPeaks to help manage their business. Now, a select few are offering professional training and nutrition advice on our blog. The views expressed here are the opinions of the experts and as such do not represent the official position of TrainingPeaks. Read on to learn more about Coach Bob, and submit a question of your own below!

About the author: Bob Seebohar is one of the foremost experts on sports nutrition and provides sports nutrition services through Fuel4mance. Additionally, he is a USA Triathlon Elite Coach and the personal coach of 2008 Olympian Sarah Haskins. Bob and Susan Williams, 2004 Olympic Triathlon Bronze medalist, recently joined forces to form Elite Multisport Coaching and are providing a training team environment and coaching (local and non-local) for professional, age-group and youth triathletes in the Denver, Colorado area.

Contact Bob at coachbob@fuel4mance.com or coachbob@elitemultisportcoaching.com

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