Protein First Through Thanksgiving and Christmas
The holidays are almost here. Turkey, ham, rolls, cookies, and pie will all show up on the same table. That is fine. I want you to enjoy it.
Here is the part that actually helps. Put protein on your plate first. It will keep you full. A pile of simple carbohydrates will not.
Why protein does more for you
Protein takes longer to digest. That is why a plate of turkey leaves you satisfied, and a plate of rolls leaves you hunting for snacks an hour later.
Simple carbs like white rolls, cookies, and most desserts break down fast. You get a quick burst, then you are hungry again. That is when a lot of people keep grazing and wonder why they feel wrecked by the end of the day.
I am not telling you to skip the pie. I am telling you to give your body something that lasts. Eat the turkey. Eat the ham. Then have the pie if you want it. You will enjoy it more, and you will not feel like you need a second dinner at 9 p.m.
Protein also helps you keep the muscle you work for in the gym. Through November and December, that matters. The people who keep training and keep eating real protein walk into January in a much better place than the ones who live on leftovers and cookies for six weeks.
Thanksgiving protein choices
Turkey is the easy win. Take a real portion, white meat or dark, and put it on the plate before you touch the sides.
A few other easy ones:
- Start the morning with eggs or Greek yogurt, not just coffee and a pastry.
- If there is a cheese board or shrimp cocktail out before dinner, use it. That is protein sitting right there.
- Leftover turkey is one of the best foods of the whole year. Make a plate with turkey, vegetables, and a little leftover potato. Do not make a meal out of rolls and gravy alone.
- A turkey sandwich is fine. Just make sure there is actually turkey on it, not two slices of bread and a smear of cranberry sauce.
Christmas protein choices
Ham, roast beef, or a prime rib if that is what your family does. Same rule. Protein first, then the sides.
- Leftover ham and eggs the next morning is a better breakfast than leftover cookies.
- If you are going to a party, eat a protein-heavy meal before you go, or look for the meat, cheese, and shrimp when you get there. Do not arrive starving and start with the cookie tray.
- Nuts, cheese, and leftover meat travel well if you are driving to see family.
- A simple protein shake is fine if the day gets chaotic and a real meal is a long way off. It is a backup, not the whole plan. I wrote more about that in my protein shakes post.
- If you do not eat meat, look for eggs, Greek yogurt, cheese, beans, or a tofu dish. The rule is the same. Get a real protein on the plate.
A few simple rules for the whole season
- Protein at every meal. Even the messy ones.
- Eat a real meal before you start on desserts.
- Keep showing up at the gym. Three days a week is the floor. The food is easier to handle when you are still training.
- Tomorrow is a normal day. Do not punish yourself with extra workouts or skipped meals. Just get back to your usual routine.
One holiday meal will not undo your training. Six weeks of skipping protein and skipping class will. Enjoy the food, eat the turkey, and come back to the gym.
This is general information, not medical advice. If you have a health condition, take medication, or have questions about what is right for you, check with your doctor or a registered dietitian first.
If you want help building habits that fit real life, come see us at 753 D-E Avon Belden Rd in Avon Lake. Our Beginner Fuel Guide is a good place to start, or book a free intro and we can talk it through.
Coach Terry
Photo by Jed Owen on Unsplash.