The Powerlifter’s Holiday Eating Playbook

You do not have to white-knuckle your way through December. And you definitely do not have to choose between enjoying your holiday eating plans and keeping your squat, bench, and deadlift on track. The holiday season is basically a endurance event disguised as a celebration. Everywhere you go, there is food. Your family is offering second servings like it’s their job. Someone always has cookies “you just HAVE to try.” And if you lift weights, this can feel like trying to PR your willpower every single day.

You simply need a strategy that matches your goals. Fortunately, powerlifters love plans almost as much as chalk and complaining about cardio.

The Protein-First Trick (Simple, Effective, Grandma-Proof)

Before you touch the stuffing, potatoes, casseroles, or those mysterious desserts that only appear during the holidays… eat some protein.

Turkey, ham, roast beef, whatever your family cooks, grab a serving first. It steadies your appetite, helps protect your hard-earned muscle, and makes the rest of the plate easier to navigate.
Then enjoy the foods you actually love, not the ones you eat just because they exist within arm’s reach.

The 80/20 “I’m Not Losing My Mind Over This” Plan

This approach works beautifully if you just want to stay consistent without obsessing. Make about 80 percent of what you eat during the season look more or less like your normal routine. The other 20 percent? That’s for the memorable stuff:

• Your aunt’s famous pie
• The family recipe nobody measures ingredients for
• That one dish your cousin only makes once a year

You stay grounded but human.

The Massing Mindset (Or: Embrace the Carbs, My Friend)

If you are intentionally trying to gain muscle, congratulations: the holidays are practically your off-season Super Bowl. Big meals? Yes please. Carbs everywhere? Perfect. Leftovers? Even better.

A heavy dinner today means a powered-up squat session tomorrow.

You do not have to “earn” the food. You need it. This is the one time of year when powerlifters gain five pounds and call it “productive.”

The Structured Flexibility Method

This is for the lifter who wants some control, but also wants to enjoy life without turning into a spreadsheet.

Pick two or three non-negotiables:

• Protein at every meal
• Three workouts per week
• Normal breakfast and lunch before big dinners

Once those are locked in, the rest can flex. It keeps you honest but relaxed. The perfect holiday combo.

Choose the Game Plan That Fits Your Phase

Before you enter the battlefield of buffets and baked goods, ask yourself:

• Am I cutting?
• Am I maintaining?
• Am I building muscle?
• Do I even have the mental energy for structure right now?

Your goals determine your strategy. And whichever one you pick is valid.

Powerlifter-Friendly Reminders for the Holiday Season

Remember what actually matters

Your goal isn’t to win “Perfect Eater of the Year.” It’s to feel good, stay healthy, and keep training moving forward.

Enjoy the moments

No PR in the gym can replace time with people you care about.

Guilt is not part of the program

One big meal won’t ruin you. One full week won’t ruin you. What you do from January to November is what makes you strong, not one weekend in December.

Better beats perfect

Train a bit, eat well most of the time, stay in a positive headspace, and you’ve already won the holidays.

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Exclusive Powerlifting.com content drawing on published research and industry expertise to ensure accuracy and relevance for powerlifters. Certain statements in this article represent the author’s perspective and may not reflect the views of Powerlifting.com.