Christmas is a joyful time filled with presents, family gatherings, shared activities, delicious food, and a chance to relax. It’s a beloved holiday for everyone. However, for athletes, balancing training and maintaining a proper diet during the festive season can be challenging. This poses a crucial dilemma for athletes and coaches who aim to optimize training adaptations without missing valuable sessions.

Should You Train on Christmas Day?
The first consideration is whether training on Christmas Day is necessary. This year, as Christmas falls on a Monday—a typical training day for many—there is a logical inclination to maintain the routine. Some athletes view training on Christmas as a display of discipline, while others see it as an opportunity to gain an edge over competitors. However, both arguments have their flaws. Training on Christmas doesn’t inherently enhance overall discipline; consistency throughout the year is far more critical. Similarly, expecting one training session on Christmas to catapult you ahead of rivals is misguided. Training is a cumulative process, and a single session cannot transform an athlete into a champion. Moreover, training on Christmas can introduce stress, finding an open facility, and scheduling amidst family plans. Considering the increased stress, forcing a session on Christmas might not be worthwhile.

Planning Ahead is Key
Effective training during the Christmas period relies on meticulous planning. Many training facilities may close during this time, especially in South Africa, and alternate venues must be identified. Travel plans also need attention. Athletes traveling to see family should organize their training kits, including mobility tools and supplements, if required. Collaborating with coaches and training partners to create a comprehensive Christmas schedule accommodating everyone’s plans is essential. Flexibility and compromise may be necessary for those training alone or in unconventional settings.

Building a Buffer
Considering facility closures, travel, and family commitments, it may be beneficial to skip training on Christmas Day and potentially extend the break. Implementing functional over-reaching before the break can make the rest period more constructive and mentally acceptable. Athletes often worry about their diet during Christmas, and building a buffer by adhering strictly to a diet in the days leading up to Christmas can make the break more enjoyable.

Dietary Considerations
Maintaining a balanced diet over Christmas can be challenging with tempting treats and indulgent meals. Building a buffer in the days before Christmas allows athletes to relax their dietary restrictions on the day without significant consequences. Protein-rich options like turkey, roast beef, or pork can enhance satiety and prevent overeating. Including vegetables in Christmas dinners ensures a good supply of micronutrients and fiber, promoting a feeling of fullness. Healthy fats from meats, nuts, and dark chocolate can be beneficial, while alcohol intake should be moderated.

Enjoy the Festivities
In essence, Christmas is a short period, and missing a training session or deviating from a diet plan during this time is inconsequential. Planning ahead, building buffers, and making informed dietary choices allow athletes to enjoy the festive season, savoring the precious moments with family and friends.”