For athletes, the holidays often mean irregular schedules, travel, and tempting treats. Staying fueled correctly ensures that performance and recovery don’t take a back seat during the season.

• Stick to Consistent Meals – Aim for three balanced meals plus snacks even when the schedule is off. Consistency provides energy and supports training or practices.
  
• Pack Portable Snacks – Keep protein bars, nuts/trail mix, or fruit and beef jerky handy for travel or busy days. Having options on hand prevents long gaps without fuel.
  
• Prioritize Protein – Lean meats, dairy, and eggs help muscles recover after training. Even during holiday gatherings, try to include protein with every meal.
  
• Stay Hydrated While Traveling – Long car rides or flights can dehydrate athletes quickly. Carrying a water bottle helps keep hydration on track.
  
• Balance Treats with Nutrients – Enjoy holiday sweets in moderation, but pair them with fiber or protein to stabilize energy. For example, have a cookie with a glass of milk.

By staying mindful of fueling, athletes can enjoy the holidays while still performing their best on and off the field.