Delicious Ways To Fuel Your Holiday Workouts

Stop fearing holiday foods, and instead take full advantage use the festive treats to fuel your holiday workouts. At your next holiday party, don’t hesitate to fill your pockets with an extra Christmas cookie or two to fuel your next workout.

Needing gift ideas for yourself or a fellow athlete? Check out my holiday gift ideas for runners post!

Here’s my list of favorite festive high-energy fuel sources to fuel your holiday workouts:

Frosted holiday sugar cookies

To fuel your holiday workouts it’s all about supplying the body with quick energy. And frosted holiday sugar cookies will deliver! Light, fluffy cookies with a powdered sugar icing, what’s not to love.

Usually one cookie is estimated around 20-25 g of carbs, depending on the size of the cookie. For a short run under an hour, you could get by with 1-2 cookies. For longer runs, over 90 minutes, I’d go for 3-4 cookies.

Candy Canes

Once you get that beastly wrapper off, it’s easy enough to break off a piece and eat before or during your workout. Mint is also known for settling an upset stomach!

Latkes

A latke is a type of potato pancake in Jewish cuisine that’s traditionally prepared for Hanukkah. Crispy, salty with a fluffy potato center…. I’m drooling at these. They are perfection and work SUPER well to fuel you up before a workout.

Heck, I would even take with during a long workout, especially on the bike. I actually used soft-boiled potatoes as some of my fuel for the bike portion of Ironman Wisconsin. I love love love potatoes, and latkes rank real high in my book. I’ve also been told my a trusted athlete client of mine that the Cook’s Illustrated version of potato latkes is the best recipe!

Cook’s Illustrated Potato Latkes (November 2012 issue)

Serves 4
Ingredients:

• 2 pounds russet potatoes, unpeeled, scrubbed and shredded on largest holes of box grater
• 1/2 cup grated onion (on largest holes of box grater)
• salt and pepper
• 2 large eggs, lightly beaten
• vegetable oil

Directions:

Place oven rack in middle position with a rimmed baking sheet on rack. Preheat oven to 200 degrees F.

Toss grated potato, onion and 1 teaspoon salt in a large bowl. Place half of potato mixture in a center dish towel (these are my favorite towels). Gather ends together and twist tightly to drain as much liquid as possible (this is a very key step). Reserve liquid in a liquid-measuring cup. Transfer drained potato mixture to a second non-metal bowl. Repeat process with the remaining potato/onion mixture. Set potato liquid aside, for at least 5 minutes.

Cover potato mixture with waxed paper and microwave until warm, not hot, about 1-2 minutes. Stir mixture with a fork every 20-30 seconds. Spread potato mixture evenly over second rimmed baking sheet and let cool for 10 minutes. Do not wash out the bowl.

The reserved potato liquid will have separated at this point, water layer on top and a starch layer on bottom. Pour off the top water layer. Add eggs to the bottom layer of potato starch and stir until smooth. Return cooled potato mixture to bowl. Add 1/4 teaspoon pepper, and potato starch mixture. Toss evenly until combined.

Set wire rack in clean-rimmed baking sheet and top with a triple layer of paper towels. Heat 1/4-inch depth of vegetable oil in a 12-inch skillet over medium-high heat until simmering (350 degrees F).

Place 1/4-cup mound of potato mixture in oil and press with a nonstick spatula into 1/3-inch thick disk. Repeat until 5 latkes are in pan. Cook, adjusting heat so fat bubbles around latke edges, until they are golden brown on the bottom (about 3 minutes). Turn and continue cooking until golden brown on second side (about 3 minutes). Drain on paper towels and transfer to baking sheet in oven. Repeat with remaining potato mixture, adding oil to maintain 1/4-inch depth and allowing oil to return to 350 degrees F between batches. Season with salt and pepper to taste, and serve immediately.

Making latkes in advance:

Cooled latkes can be covered loosely with plastic wrap and held at room temperature for up to 4 hours. To freeze, place them on a baking sheet in freezer until solid, transferred to a zipper-lock bag and frozen for 1 month. Reheat latkes in 375 degree oven until crisp and hot, 3 minutes per side for room-temp latkes and 6 minutes per side for frozen latkes.

Gingerbread Cookies

“Run run as fast as you can, you can’t catch me I’m the Gingerbread man!” That line that has a whole new angle to it when you’re using it to fuel your workouts. These are hands down, my favorite holiday cookie. Likely because of my fond childhood memories of having a gingerbread baking (and decorating) day with my grandma.

Nutritionally, Gingerbread cookies are very similar to a Clif Bars. Plus, ginger is well known for settling upset stomachs (a perk for those with a sensitive GI tract).

Here is the recipe of my grandma Lillian’s gingerbread cookies that she got from a Betty Crocker cookbook from the 1960’s. Note: the original recipe asks for shortening, and I swap that out for butter.

Grandma Lillian’s holiday gingerbread cookies

Yields: about 15 four-inch cookies
Ingredients:

• 1/2 cup butter, softened
• 1/2 cup sugar
• 1/2 cup dark molasses
• 1/4 cup water
• 2-1/2 cups all-purpose flour
• 2/3 teaspoon salt
• 1/2 teaspoon soda
• 3/4 teaspoon ginger
• 1/4 teaspoon nutmeg
• 1/8 teaspoon allspice
• Decorators’ icing
• Candies for decorating (gumdrops, string licorice etc.)

Directions:
Cream butter and sugar. Blend in molasses, water, flour, salt, soda, ginger, nutmeg and allspice. Cover, chill for 2-3 hours.
Heat oven to 375 degree F. Roll dough 1/4 inch thick on lightly floured cloth-covered board. Cut with cookie cutters; place on un-greased baking sheet. Press decorative candies into dough shapes (optional).
Bake for 10-12 minutes. Immediately remove from baking sheet. Cool. Trim with decorators’ icing.

Challah

This bread is a masterpiece in Jewish holiday cuisine and as a delicious carb-source for athletes. Top with honey or jam for additional simple carbs to fuel your workout. Challah also makes a delicious french toast for a post-workout breakfast or brunch.

Hot Cocoa

Chocolate milk is well known in research studies to support athletes with quality protein, carbs, hydration and micronutrients. In addition, the same can apply to the seasonal hot cocoa if take it next level with some additional protein.

Fuel your holiday workouts with a protein-powered hot cocoa!

Here in northern Minnesota, I run all year round. Running in the cold isn’t my favorite, but I’ve invested in quality cold-weather running gear so I’ll get out in the weather as long as it’s above zero (Fahrenheit). I always tend to be a hot body anyways when I run, but once I finish running I’m feeling cold real quick. Getting dry clothes on ASAP and a hot beverage is just the trick to preventing my lips from turning purple.

I love being able to combine foods that taste amazing with meeting nutrition needs as an athlete. It’s truly the best of both worlds. Let’s take the comfort and joy of a warm mug of hot cocoa and elevate it as the perfect cold-weather recovery drink.

Post-Workout Recovery Hot Cocoa

Ingredients:

• 8 oz (~240 ml) 1% milk
• 1 tbsp Hot cocoa mix (sweetened)
• 1 scoop of Chocolate whey protein powder
  (I love Thorne’s whey protein isolate powder, this link will get you 15% off)
• Toppings: marshmallows, whipped cream, crushed candy cane

Directions:
1. Heat milk to 160-185 degrees F.*
2. Whisk in hot cocoa mix and chocolate protein powder until fully dissolved.
3. Add your favorite toppings. Serve hot.

*My favorite way to heat milk is by steaming it with an espresso machine (we have this one, and love it). Otherwise, a frother works well too. This one heats and froths at the same time.

What festive treat ideas do you use this time of year to fuel your holiday workouts? Share in the comment section below!