Fueling Teen Athletes Through the Holidays: How to ADD the Good Stuff (and Still Crush the Cookie Tray)

December is unequivocally the best month to lots of sports families—holiday tournaments, team parties, lights on the fieldhouse, and yes… cookies everywhere.

Here’s the truth: your athlete doesn’t have to pick between enjoying the season and performing at their peak. Research shows that simply adding performance-boosting nutrients like protein, colorful produce, and hydration alongside the fun stuff can enhance recovery, reduce inflammation, and keep energy steady for those back-to-back games. The fastest, strongest teens are often the ones who layer in these smart additions without overthinking it.

Here’s the super-simple “ADD MORE” strategy we teach Performance Lab athletes, backed by what the science says works:

1. The Science-Backed Rule: Avoid Eating a Carb Alone

Holiday carbs like cookies, pie, hot chocolate, or rolls are energy gold—especially for quick glycogen replenishment after practice. But studies show pairing them with protein boosts muscle repair and glycogen recovery even further. Think of it as upgrading a snack to a recovery powerhouse.

Real-life examples your teen will likely eat:

• Christmas cookie → grab a glass of milk or chocolate milk with it (that 4:1 carb-to-protein ratio is a proven winner for post-game refueling)

• Slice of pie → add a scoop of Greek yogurt or whipped cottage cheese on the side

• Handful of pretzels at the tournament → pair with string cheese or a beef stick

• Hot chocolate → stir in a scoop of vanilla protein powder (tastes like dessert, fuels like a champ!)

2. Sneak in One Extra Color at Every Meal

Fruits and veggies aren’t just fillers—they’re loaded with antioxidants, vitamins, and fiber that cut exercise-induced inflammation, boost immunity (key during cold season), and keep energy humming for multi-day tournaments. Research on young athletes emphasizes adding them to every plate for better overall performance and injury prevention. No need to swap—just add!

• Handful of clementines in the team bag (vitamin C for immune support and hydration help)

• Apple slices with the tree decorating

• Baby carrots + hummus next to the chips and dip

• Roasted sweet potatoes or butternut squash at dinner (beta-carotene for reduced inflammation and steady energy)

One extra color = faster recovery and fewer sick days sidelining your star player.

3. The “Add Before, During, After” Tournament Trick

Timing is everything for teen athletes—studies confirm that strategic fueling around games maximizes glycogen stores, sustains performance, and speeds muscle repair. Layer it in without replacing the fun.

• Before the game → add a turkey sandwich or chicken wrap to whatever else they’re eating (1–3 hours pre-game for sustained energy)

• During → add a chocolate milk or protein shake between games (30–60g carbs/hour for endurance over 60 minutes)

• After → add a real meal within 60 minutes (carbs + protein for optimal glycogen and muscle synthesis)

The athletes who nail this own day 3 of a weekend tourney while others might fade.

4. Festive Foods That Are Secretly Performance Rocket Fuel

Holiday classics double as nutrient MVPs -

• Turkey/ham → a great protein punch (up to 6g per ounce in ham, plus selenium and B vitamins for energy metabolism)—just keep coming back for more

• Deviled eggs → protein + healthy fats in one bite (choline for muscle function)

• Shrimp cocktail → lean, fast-digesting protein (just 33 calories for 6g protein in five large shrimp)

• Dark chocolate-covered almonds → antioxidants + healthy fats + a little joy (magnesium for recovery and mood)

5. Hydration That Actually Happens in Winter

Cold weather + indoor heat often lead to increased levels of dehydration. Research on youth athletes shows even mild dehydration (1–2%) slows sprint times, decreases strength, and impairs decision-making on the court or field.

The fix is simple: prioritize plain water as the #1 drink all day, every day. If they want flavor (and most teens do), balance it with lower-sugar options instead of defaulting to soda or full-sugar sports drinks:

• Water first → refill the bottle every chance you get

• Low-sugar add-ins → a splash of 100% juice, sugar-free flavor packets, or an electrolyte tab (Nuun, Liquid I.V. Sport, etc.)

• Chocolate milk or tart cherry juice post-game → both count toward fluid and give proven recovery benefits

Goal: clear or pale-yellow urine by the end of the day. When teens see that as the “win,” they actually drink more—and stay faster and healthier all winter.

The Bottom Line for Your Teen Athlete

Don’t worry about taking things away. Just keep adding the good stuff on top. The cookie still happens. The pie still happens. But now they’re also getting the protein, color, and hydration they need to jump higher, run faster, and recover quicker—all backed by research showing these tweaks cut fatigue and boost long-term gains.

Have questions about fueling your athlete through the holiday grind, lingering soreness, or keeping them healthy for winter season and beyond? Book a FREE 15-minute Discovery Call with me. We’ll talk through exactly what’s going on and start creating a custom plan that's right for your athlete!

Happy Holidays—here’s to crushing the court AND the dessert table!

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