Hey there, sports parents! Gaspar here from HEROS Training System!
The holiday season is here, and if you're a parent of a young athlete, you know the challenge: How do you keep your kid fueled, energized, and performing at their best when the calendar is packed with competitions, holiday parties, family gatherings, and every kind of "sometimes food" imaginable?
I've been there. As a parent and coach, I've watched young athletes lose momentum during the holidays because nutrition took a backseat to chaos and celebration.
But here's what I've learned: The holiday season doesn't have to derail your athlete's performance. With the right strategy, it can actually be a time to build resilience, teach balance, and maintain the progress they've worked so hard for all season.
Let me share the framework I use with my athletes to keep them strong through the holidays.
The Holiday Season Reality Check
First, let's be honest: The holidays are busy. Really busy.
- Thanksgiving is this Thursday
- December brings holiday parties, family gatherings, and travel
- Competition schedules often intensify (playoffs, tournaments, championship events)
- School schedules shift with breaks
- Sleep patterns get disrupted
- Normal routines go out the window
This is when most young athletes' nutrition falls apart.
They're eating on the go. Skipping meals. Relying on convenience foods. Staying up late. Training hard but not recovering properly. By January, they're burned out, their performance has dipped, and they've lost the momentum they built all season.
But it doesn't have to be this way.
The 80/20 Holiday Fueling Rule
Here's the principle that changes everything: 80/20.
If your athlete eats well 80% of the time, the other 20% doesn't derail their progress. This isn't permission to eat poorly. It's permission to live like a normal human during the holidays.
What does 80/20 look like?
- 80% of meals: Balanced foundation meals (lean protein, complex carbs, vegetables, healthy fats)
- 20% of meals: Holiday treats, family favorites, "sometimes foods"
Over a week, that's roughly:
- 5-6 balanced meals per day = 35-42 balanced meals per week
- 1-2 "holiday meals" per week = 7-14 holiday meals per week
This approach: ✅ Maintains energy and performance ✅ Allows enjoyment of holidays ✅ Prevents guilt and shame around food ✅ Teaches balance and moderation ✅ Keeps progress on track
The Holiday Fueling Framework
Principle #1: Protect the Foundation
Even during the holidays, maintain those solid foundation meals most days.
A typical holiday week might look like:
Monday-Wednesday & Friday-Sunday: Balanced foundation meals
- Breakfast: Oatmeal with berries, eggs with toast, or smoothie
- Snacks: Fruit, yogurt, nuts, trail mix
- Lunch & Dinner: Lean protein, complex carbs, vegetables
Thursday (Thanksgiving) & Saturday (Holiday Party): Strategic indulgence
- Follow the plate strategy we discussed
- Enjoy special foods without guilt
- Return to foundation the next day
Why this works: Your athlete's body is fueled properly most of the time. The occasional holiday meal is a celebration, not a derailment.
Principle #2: Never Skip Meals (Even When Busy)
This is where parents make the biggest mistake during the holidays.
Because schedules are crazy, they think: "We'll just grab something later" or "They can skip breakfast since we're traveling."
This is the dangerous myth we talked about before. Skipping meals leads to:
- Low energy during competition
- Poor concentration
- Increased injury risk
- Overeating later (because they're starving)
- Hormonal imbalances
- Performance that plummets
The holiday reality: Schedules ARE crazy. But that's exactly why consistent meals matter MORE, not less.
Holiday Meal Prep Strategy:
- Sunday prep: Batch cook proteins (chicken, ground turkey, fish) and grains (brown rice, sweet potatoes)
- Pack ahead: Pre-made containers for grab-and-go meals
- Travel meals: Pack sandwiches, pasta salad, fruit, and nuts for road trips
- Backup snacks: Keep healthy options in the car, gym bag, and backpack
When meals are prepped, even a chaotic schedule can't derail nutrition.
Principle #3: Strategic Hydration During Holiday Chaos
Holiday meals are often heavy, salty, and dehydrating. Plus, winter weather means less obvious thirst cues.
Your athlete still needs consistent hydration:
- Daily baseline: Half their body weight in ounces of water (a 100 lb athlete = 50 oz minimum)
- During training/competition: 15-20 oz every 15-20 minutes
- With holiday meals: Extra water to aid digestion
- Travel days: Bring a refillable water bottle
Pro tip: Make hydration a game. Track water intake. Celebrate hitting daily goals. It's simple but often overlooked during the holidays.
Principle #4: Recovery Nutrition Doesn't Take a Holiday
Here's where the magic happens: Post-competition recovery nutrition is even MORE important during the holiday season.
Why? Because training volume often increases (playoffs, tournaments), sleep is disrupted (late holiday parties, travel), and stress is higher (school finals, family obligations).
The post-competition window (30-60 minutes after) is non-negotiable:
- Chocolate milk
- Protein shake with fruit
- Greek yogurt with granola
- Turkey and cheese with crackers
- Banana with nuts
This speeds recovery, reduces soreness, and prepares your athlete for the next training session or competition.
During tournament days with multiple events: Pack a cooler with balanced mini-meals and snacks:
- Sandwiches
- Pasta salad
- Fruit and vegetables
- Yogurt
- Trail mix
- Plenty of water
Consistency through the day maintains energy through multiple events.
Common Holiday Fueling Challenges (And Solutions)
Challenge #1: "We're traveling for the holidays. How do I maintain nutrition on the road?"
Solution:
- Pack a cooler with prepared meals and snacks
- Research restaurants ahead of time (most have healthy options)
- Bring a refillable water bottle
- Don't skip meals because you're "on the go"
- Pack easy options: sandwiches, fruit, nuts, yogurt
Challenge #2: "My athlete is invited to holiday parties with junk food everywhere."
Solution:
- Have them eat a balanced meal before the party (so they're not starving)
- Encourage them to enjoy 1-2 special items without guilt
- Fill their plate with vegetables and protein if available
- Remind them: one party doesn't define their health
- Return to foundation meals the next day
Challenge #3: "Holiday stress is affecting their appetite and food choices."
Solution:
- Prioritize sleep and rest (stress management)
- Maintain consistent meals, even if portions are smaller
- Communicate openly about stress and fatigue
- Focus on nutrient-dense foods that support stress resilience
- If disordered eating patterns emerge, seek professional help
Challenge #4: "They have competitions during the holidays. How do I balance training fuel with holiday eating?"
Solution:
- Use the plate strategy for holiday meals (protein, carbs, vegetables, healthy fats)
- Maintain pre-competition and post-competition fueling protocols
- Return to foundation meals between events
- Don't use competition as an excuse to eat poorly
- Don't restrict food before competition (that's the dangerous myth)
The December Performance Edge
Here's what I've noticed: The young athletes who maintain solid nutrition through the holidays actually perform BETTER in December and January.
Why? Because:
- Their bodies are consistently fueled
- They recover faster between competitions
- They have sustained energy (no crashes)
- They build mental resilience (learning balance and discipline)
- They avoid the post-holiday slump that derails so many athletes
While other athletes are losing momentum, yours is building it.
The Mental Game: Teaching Balance, Not Restriction
Here's something most parents miss: The holidays are the perfect time to teach your athlete one of the most important life skills: balance.
The athletes who succeed long-term aren't the ones who never eat dessert or skip family meals. They're the ones who understand: ✅ Most meals should fuel performance (balanced foundation) ✅ Some meals can be celebrations (holiday treats, family favorites) ✅ One meal doesn't define their health (no guilt, no shame) ✅ Consistency over time matters more than perfection today (the 80/20 rule) ✅ Enjoyment and performance aren't mutually exclusive (you can have both)
This mindset: this is what creates healthy relationships with food that last a lifetime.
When you teach this during the holidays, you're giving your athlete a gift that goes far beyond this season's performance.
Your Holiday Season Action Plan
November 28 (Thanksgiving Week):
- Maintain normal balanced meals Wednesday
- Use the plate strategy Thursday
- Return to foundation Friday
- Resume normal routine
December (Full Month):
- Protect the foundation: 80% balanced meals, 20% holiday treats
- Never skip meals: Prep ahead, pack meals, stay consistent
- Hydrate daily: Water is non-negotiable
- Prioritize recovery nutrition: Post-competition window is sacred
- Manage stress: Sleep, rest, and communication matter
- Enjoy celebrations: Without guilt, without shame
January (Momentum Building):
- Return to full foundation meals
- Reflect on what worked during the holidays
- Build on the resilience and balance you've taught
- Celebrate the progress your athlete made while staying fueled
The Real Win
Here's what I want you to understand: The real win during the holiday season isn't about perfect nutrition or flawless performance.
The real win is teaching your young athlete that they can:
- Enjoy family traditions
- Celebrate special occasions
- Fuel their body for peak performance
- Build a healthy relationship with food
- Maintain progress while living a normal life
That's the championship mindset.
When you get through the holidays with your athlete still strong, still energized, still progressing: that's when you know you've built something that lasts.
So this Thursday, enjoy Thanksgiving. Enjoy the holidays. Use the strategies I've shared. And watch your young athlete perform at their best while building habits that will serve them for life.
As always, remember that more is not always better; better is always better.
Until next time!!!
Gaspar
Clinical Performance Specialist in Athletic Development
ACTOS Performance Innovation / HEROS Training System [HTS]
Dr. Rosario's expertise is built on a lifelong commitment to fitness as a dedicated parent and coach. He is certified by the International Sports Sciences Association (ISSA) in multiple advanced areas, including Weight Management, Youth Fitness Training, Fitness Nutrition Coaching, and Sports Exercise Performance Enhancement. He also holds a Doctorate in Health Sciences and is a certified Level 1 Strength and Conditioning Coach through the IUSCA with continued education through ISSA in specialized training methodologies such as High Intensity Interval Training (HIIT), Plyometric Training Integration, and Speed / Agility.