Staying on Track: A Swimmer's Guide to Holiday Eating

Ah, the holidays—a time for joy, laughter, and enough food to rival an all-you-can-eat buffet. For swimmers, the challenge isn’t just in navigating potlucks and parties; it’s balancing indulgence with the fuel needed to keep crushing laps in the pool. Whether you’re prepping for winter swim meets or just trying to maintain your fitness, here’s how to enjoy the season without feeling like a sinker by January.

1. Keep Your Plate Balanced (Yes, That Includes Pie!)

Swimmers are all about balance—whether it’s staying level in the water or juggling holiday treats. Aim to fill your plate with a mix of lean proteins, carbs, and veggies, leaving a little room for dessert (because no one says no to Grandma’s cookies). Think of it like your swim workouts: a little bit of everything builds a stronger you!

Quick Tip: Pair holiday carbs (hello, mashed potatoes!) with protein like turkey or roasted chickpeas to keep your energy levels steady.

2. Hydration: It’s Not Just for the Pool

Did you know dehydration can masquerade as hunger? Keep a water bottle handy, especially during big meals, to stay hydrated and avoid overloading your plate. Bonus points if it’s one of our swimming-themed bottles—because staying hydrated is way more fun when it comes with a splash of humor.

3. Snack Smart (But Swim Smarter)

Swimmers burn serious calories, so skipping meals before a big holiday dinner might seem logical—but it’s a trap! Opt for small, nutrient-packed snacks during the day to avoid the post-buffet slump (and the temptation to nap on the dessert table). Think trail mix, Greek yogurt, or fruit.

4. Practice Portion Control (A.K.A. Don’t Race Your Fork)

Just like pacing your swim, pacing your eating can make all the difference. Treat holiday meals like a long-distance set: small bites, slow and steady, with plenty of water breaks. By savoring each bite, you’ll feel satisfied without the food coma.

5. Schedule Time for Pool Therapy

The holiday season can get busy, but sticking to your swim schedule will keep you feeling refreshed (and help counterbalance that extra slice of pie). Plus, there’s nothing like a good swim session to work off holiday stress—or avoid Aunt Sue’s third retelling of her vacation story.

Pro Tip: Short on time? Squeeze in a quick swim set like this:

• 100y/m warm-up
• 6 x 50y/m sprints (any stroke, or alternate 1-3-5 first stroke, 2-4-6 second stroke)
• 200y/m cool-down

Efficient, calorie-torching, and guilt-free!

6. Give Yourself Some Grace (Because You Deserve It!)

Let’s be real: the holidays are about enjoyment, not guilt. If you overindulge, don’t stress—just dive back into your routine the next day. Remember, one big meal won’t undo your progress, and life’s too short to skip the holiday cookies entirely.

 

Swim Into the New Year Feeling Strong

The holidays are about celebrating, connecting, and (let’s be honest) eating. With a little mindfulness and a splash of planning, you can enjoy every bite while staying on track. So grab your plate, fill it wisely, and don’t forget to laugh along the way—it’s the swimmer’s way, after all! 

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Christine Dorsey is a lifelong swimmer (she can’t even remember a time when she wasn’t in the pool or the ocean). She’s swam competitively her entire life, including swimming and playing water polo at an NCAA D1 University, and is still a registered USMS swimmer. She also knows that she would have never gotten through all the laps, meets, matches, and events without a healthy sense of humor.