How To Stay Lean Over The Holidays

With spring finally here and summer just around the corner, people are coming out of hibernation and hitting the gym to shed a few pounds before the warmer months arrive. As a trainer, I love seeing that! But with Easter landing in a tricky spot, it can feel like there’s no time to indulge. Unlike Christmas, where you have a few months to work off the extra calories, Easter can feel a bit more pressing. The good news is, staying lean over the holidays isn’t as tough as you might think.

The secret lies in your muscle glycogen levels. Muscle glycogen is essentially a form of carbohydrate stored in your muscles and organs, serving as an easily accessible energy source during exercise. It’s a big deal for elite athletes who must manage glycogen levels to avoid overtraining. But it’s also important for the average person. In fact, most people store about 1,600 to 2,000 calories worth of muscle glycogen! To put that into perspective, 1,600 calories equals roughly 21 deviled eggs or about 11 Reese’s peanut butter cups. Feeling better about Easter already? The great news is that those 1,600 calories aren’t just empty indulgence—they’re helping to replenish your muscle glycogen to maintenance levels! So, enjoy the holiday treats knowing they’re actually supporting your body’s recovery.

The best part is that muscle glycogen naturally replenishes itself within 24 to 48 hours, and you need carbs to make that happen efficiently. Ever wonder why athletes can eat a lot and still stay lean? That’s the secret! Although athletes often deplete glycogen through intense exercise, anyone can manage glycogen levels with a combination of diet and exercise.

Here’s the strategy: focus on depleting your muscle glycogen by cutting your carb intake by 15-45% in the week or weeks leading up to the holiday, and increase your workout intensity. This approach is based on the principle of acute overtraining, which means you actually need to eat extra to prevent overtraining. So, work hard, adjust your carbs, and enjoy the holiday guilt-free!