Trail running diet after the holidays, tips for getting back in shape
The holiday period represents a partial break from the usual routine, which can significantly affect habits and a trail running diet.
Less structured training, different daily rhythms, travel, and richer lunches and dinners are all part of a normal and, in many ways, mentally necessary context.
Taking a break helps restore energy and symbolically close one phase of the trail running season in preparation for the next.
Problems arise when, once the holidays are over, feelings of physical heaviness, reduced responsiveness, or loss of fitness shape.
This state is often followed by the desire to “fix things” quickly, adopting rigid or punitive dietary strategies that have little to do with athletic preparation or the real needs of a trail runner.
Drastic diets, sudden food eliminations, and excessive compensation risk stalling recovery just when the body needs a gradual approach.
In this article, we’ll look at practical advice for a trail running diet after the holidays, helping you regain lightness and energy while avoiding common mistakes and focusing on a sustainable, effective, long-term approach.
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The trail runner’s context
Unlike a sedentary person, a trail runner enters the post-holiday period with an existing training base and an already active metabolic structure.
Even if training loads have decreased, the body remains accustomed to movement, using carbohydrates and fats as fuel, and recovering from effort.
It’s essential to consider this context before making dietary changes. Drastically cutting calories or eliminating entire macronutrients can cause more harm than good, especially when regular training resumes.
The post-holiday phase is not a full reset, but rather a rebalancing phase between what temporarily changed and what’s needed to get back in shape.
Trail running diet after the holidays: what to avoid
Before understanding which strategies to adopt, it’s useful to clarify what doesn’t work.
Many mistakes stem from the desire to quickly return to previous standards without considering the body’s real needs.
Common errors among trail runners and athletes in general include:
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drastic or severely hypocaloric diets
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complete elimination of carbohydrates
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excessive compensatory training
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random use of detox products or supplements.
These strategies may lead to rapid initial weight loss but often compromise recovery, slow metabolism, and increase fatigue.
For a trail runner, this translates into:
Avoiding these approaches is the first step toward truly getting back in shape.
Back to basics: simplicity and regularity
After a period of dietary excess, the most effective strategy is often the simplest one: restoring regular meals and choosing minimally processed foods allows the body to quickly regain its natural balance.
Key principles for this phase include:
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keeping meal times as regular as possible
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adjusting portion sizes to actual activity levels
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prioritizing food quality
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reducing excessive variability in food choices.
This normalization positively impacts both digestion and daily energy management.
Without rigid rules, the body gradually returns to using nutrients efficiently, improving the feeling of lightness and energy availability for training.
Rebalancing macronutrients after the holidays
After the holidays, it’s not necessary to count every gram of food, but it’s helpful to regain awareness of the role of macronutrients.
For trail runners, carbohydrates, proteins, and fats must once again become allies of training.
Carbohydrates intake
Carbohydrates are often the first nutrient demonized after the holidays, but they remain essential for endurance sports.
Effective strategies include:
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prioritizing complex carbohydrates (whole-grain pasta, rice, bread)
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reducing simple and refined sugars
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adjusting quantities based on training days
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reintroducing them gradually according to training load
When managed properly, carbohydrates support training resumption and help maintain stable energy levels.
Proteins intake
Proteins play a central role in muscle recovery, especially when returning to regular movement.
After the holidays, trail runners should distribute protein intake evenly throughout the day by:
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including a protein source in every meal
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choosing high-quality, easily digestible sources
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avoiding unnecessary excesses.
Adequate protein intake helps preserve muscle mass and improves adaptation to training.
Fats intake
Fats should not be eliminated but selected carefully. They play an important hormonal and metabolic role, especially in trail running.
Best practices include:
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favoring plant-based fats and fish
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limiting saturated fats and fried foods
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maintaining overall balance.
Proper fat intake contributes to energy stability and overall well-being.
Hydration and digestive function
During the holidays, hydration is often neglected, while alcohol and sugary drink consumption increases. Restoring proper hydration is one of the first steps toward feeling better.
Key actions include:
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drinking regularly throughout the day
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not waiting until feeling thirsty
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limiting diuretic beverages.
Good hydration supports digestion, muscle recovery, and training quality.
At the same time, caring for gut health through fiber, fermented foods, and regular meals improves nutrient absorption and reduces bloating commonly experienced after the holidays.
Trail runner diet and return to training
As physical activity gradually resumes, nutrition must adapt accordingly. One of the most common mistakes is maintaining too low a caloric intake while training loads increase.
Helpful strategies include:
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differentiating nutrition between training and rest days
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paying attention to pre-workout and post-workout meals
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avoiding long, unplanned fasting periods
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listening to signs of fatigue.
A diet aligned with training load allows better performance, faster recovery, and helps prevent chronic energy deficits, which often emerge during winter months.
The role of nutritional awareness
Beyond nutritional aspects, the post-holiday period is an ideal time to work on awareness, as the relationship with food can change due to stress, climate, and reduced daylight.
Important points to focus on include:
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distinguishing real hunger from emotional eating
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observing how certain foods affect energy levels
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avoiding rigidity and guilt
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building sustainable habits.
For a trail runner, awareness means learning to eat according to lifestyle and goals, without chasing rigid models or quick fixes.
When to consult a professional
When it’s difficult to manage an effective post-holiday trail running diet independently, professional support can make a real difference—especially if recovery seems slow.
Warning signs to monitor, particularly when preparing for important competitive goals, include:
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persistent fatigue despite light training
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recurring digestive issues
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unintended weight changes.
In these cases, consulting a sports nutritionist can help personalize dietary strategies and properly integrate nutrition with training.
At Trail Running Movement, as professional trail running athletes and Level 3 coaches with over 20 years of experience, we understand how crucial nutrition can be.
That’s why we offer fully personalized nutrition plans tailored to each athlete’s needs, preparation level, and competitive goals in partnership with our top professionist: Felicina Biorci.
👉 Discover our TRM Nutrition Plan programs.
Conclusion: getting back in shape without forcing it
Resuming a healthy trail running diet after the holidays is a gradual process that requires patience and awareness.
For trail runners, nutrition should never become a punishment, but rather a tool to support movement and recovery.
Returning to basics, listening to the body, and adapting food choices to training loads allows athletes to approach the new season with energy and consistency.
In the long term, it’s this balanced approach—not extreme solutions—that truly makes the difference on the trails.
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Want to get back in shape after the holidays so you can tackle the new trail running season with more energy?
Choose one of our personalised Nutrition Plans
or subscribe to our TRM News newsletter to receive advice on nutrition and training.
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Frequently Asked Questions (FAQ)
1. How long does it take to get back in shape after the holidays in trail running?
The time required depends on the level of activity maintained during the holidays, the length of the break, and the athlete’s training history.
In general, with a gradual approach and a balanced trail running diet, a few weeks are enough to regain good sensations and training consistency.
2. Is it useful to follow a restrictive diet after the holidays if I practice trail running?
For a trail runner, drastic diets are not recommended.
It is more effective to return to a simple, regular diet that is aligned with training loads, allowing the body to recover through its natural physiological processes.
3. Should I reduce carbohydrates to lose the weight gained during the holidays?
A temporary and controlled reduction in carbohydrates can be helpful, but eliminating them completely is counterproductive for an endurance sport.
The quality of carbohydrates and their timing in relation to training sessions are more important than their complete removal.
4. What should I eat when I return to consistent training after the holidays?
In the first days of resuming training, it’s advisable to focus on simple, well-balanced, and easily digestible meals.
Complex carbohydrates, an adequate protein intake, and quality fats help support training without weighing you down.
5. When is it best to consult a sports nutritionist?
It’s advisable to consult a sports nutritionist in cases of:
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persistent fatigue
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difficulty recovering
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recurring gastrointestinal issues
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when you have specific competitive goals
A personalized strategy can significantly improve training quality and recovery.
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