Festive Feasts

Make the right food choices this Christmas

Christmas is a time where it’s accepted to overindulge right? Well not if you want to be at the Podium at LCW 2022! Although, all jokes aside it’s important to find the balance over this festive period so that you can enjoy yourself but still be in shape come New Year when your training jumps up to the next notch!

A few days of treats are unlikely to set you back too much but overconsumption of calories for an extended period is highly likely to result in weight gain and metabolic changes. Incorrect nutrition when it comes to training can also increase your risk of injury.

It’s the party period and it’s inevitable there will be temptations to go all out and wipe out the hard work you’ve already done. For tips on how to still enjoy a few festive tipples but avoid the dreaded hangover, you can read here.

But this one is all about the food (the best part of Christmas)! Without completely missing out, you can make healthier choices that in the long run with help your performance and may even contribute to getting your PB in 2022.

Snacking

All the extra calories that you consume over Christmas will probably come from those cosy movie nights in the lead-up and your downtime cupboard raiding during the Christmas and New Year break. Most of the time you’re eating because it’s there. But if you do find yourself doing that, you can plan ahead and make some tasty snacks that are full of flavour and fairly guilt-free. Remember, quality over quantity. It’s much better to have one flavoursome treat than 10 chocolates from the celebrations tin. Coming in at 44 calories per 9g chocolate! Suggested swap: a couple of squares of dark chocolate (the darker the better). It holds antioxidants, less sugar and even fibre.

 

The main event: Christmas Dinner

An average Christmas dinner including your starter desert and a few glasses of red comes in at over 2300 calories. To put that into perspective, you’d need to complete the Wales Swim twice over to burn off that calorific deliciousness.

You can certainly limit the damage though and the good news is, Turkey is one of the leaner meats and naturally a high source of protein. A couple of slices will normally ensure you meet your daily recommended intake of protein keeping you fuller for longer. If you’re being really good, remove the skin to reduce fat intake too!

Taste the rainbow – Fill your plate with veg! And no, the roasties laden in lard don’t count, unfortunately, have a couple but don’t go overboard! With a reduced training schedule, your carb intake may not be matched with energy consumption so be careful. Tip: Cut the potatoes and parsnips bigger so they absorb less fat when roasting or consider alternatives such as butternut squash or sweet potato instead of a traditional roastie.

Stuffing and pigs in blankets are almost compulsory and there’s nothing wrong with adding one of two to your plate. A healthier option could be bulking your stuffing out with herbs, oats and apples as an alternative to sausage meat. Halloumi wrapped in bacon could replace the traditional pig in blanket, but if you can’t compromise on the iconic pork-based treat, ensure your sausages are high quality.

An average Christmas dinner including your starter desert and a few glasses of red comes in at over 2300 calories. To put that into perspective, you’d need to complete the Wales Swim twice over to burn off that calorific deliciousness.

You can certainly limit the damage though and the good news is, Turkey is one of the leaner meats and naturally a high source of protein. A couple of slices will normally ensure you meet your daily recommended intake of protein keeping you fuller for longer. If you’re being really good, remove the skin to reduce fat intake too!

Some takeaway tips…

Avoid the go hard or go home approach, just because it’s Christmas. You can say no! Listen to your body, you know it better than anyone else, if you’re full, stop eating.

Balance! Have the downtime you deserve guilt-free, but don’t completely stop. Train light and stay hydrated so as not to undo the hard work you’ve done thus far.

Plan ahead and be prepared. Make good choices and little changes or swaps to stay on track.