The Ultimate Christmas Diet: Festive Food for Muscles

Christmas is a time for celebration, family gatherings, and delicious food. But with all these festivities comes the temptation to indulge in unhealthy treats that can sabotage our goals.

According to a study by the New England Journal of Medicine, on average people gain 1-2 pounds during the Christmas season and tend to keep that body weight throughout the year. This may not seem like much, but it can add up over the years and contribute to long-term weight gain.

In this article, we will explore the top Christmas muscle-building foods, so you can indulge guilt-free while also building muscle mass. 

 

What is Skeletal Muscle Protein Turnover and How Does It Relate To Christmas Meals?

 

Skeletal muscle protein turnover refers to the constant process of building, breaking down, and repairing muscle tissue. During Christmas, when we may not be following our usual diet and fitness routines, this process can be disrupted.

 

Indulging in high-fat and high-carb Christmas meals can increase inflammation and decrease protein synthesis - leading to muscle breakdown and a slower rate of muscle growth.

 

However, by including high-quality protein sources in our Christmas meals, we can support skeletal muscle protein turnover and maintain and even build muscle.

  

 

Top 7 Christmas Foods for Muscle Growth

 

By incorporating these high-protein foods into our Christmas meals and snacks, we can ensure that our muscles are getting the necessary nutrients for growth and repair.

 

1. Salmon

 

Salmon is a superfood for muscle growth, and it's no surprise why. It is rich in omega-3 fatty acids, which can reduce inflammation and improve muscle protein synthesis - the process of building new muscle tissue. Salmon also contains high levels of B vitamins, potassium, and selenium, making it an excellent option for overall health as well.

 

2. High Protein Bars

 

Christmas can be a busy time, making it challenging to eat nutritious meals consistently. That's why high protein bars are so useful. These convenient snacks are packed with protein, fibre, and healthy fats, making them an ideal option for muscle growth and weight management.

 

Our high-protein Gainz protein bars are made with premium ingredients and provide over  50 grams of protein per bar. More specifically our combination of slow-digesting casein and fast-digesting whey protein makes our bars perfect for the Christmas season.

 

How so? While the slow-digesting casein protein prevents overeating on unhealthy snacks, whey protein provides your muscles with immediate nutrients to aid in muscle recovery.

 

 

3. Ham

 

Ham is a popular Christmas dish that can be a healthy option for muscle gain if chosen wisely. Protein, B vitamins, and selenium (an essential mineral that aids in thyroid regulation) are all present in ham, making it a good source of protein, vitamins, and minerals.

 

But again, look for a ham that is lower in sodium and processed additives, and opt for lean cuts. 

 

 

4. Eggs

 

Even though eggs are often associated with breakfast, they can make a nutritious addition to any Christmas meal. Providing all the essential amino acids required for muscle growth (including leucine which is one of our favourites for muscle growth- see why here!), eggs are an excellent source of high-quality protein. 

 

 

Moreover, eggs also contain vitamin D, which can have a positive impact on muscle strength and function Vitamin D has been shown to promote muscle contraction during exercise and enhance muscle recovery by downregulating pro-inflammatory cytokines. Several studies have also found that vitamin D supplementation may reduce the effects of exercise-induced muscle damage (EIMD). Whether you're making devilled eggs or omelettes, eggs are a must this Christmas for building lean muscle mass.

 

 

 

5. Quinoa

 

Quinoa may not be a traditional Christmas food, but it's worth including in your diet for its many health benefits. This ancient grain is high in protein and fibre, making it a perfect addition to any muscle-building meal. 

 

Quinoa also contains all nine essential amino acids needed for protein synthesis and is gluten-free, making it a suitable option for those with dietary restrictions or those wanting to opt for plant-based protein (we didn’t forget about you!).

 

 

6. Greek Yogurt

 

Greek yoghurt is a versatile and nutritious food that can be enjoyed during Christmas in several ways. Besides being high in protein, calcium, and vitamin D, it also supports muscle growth and bone health. 

 

Greek yoghurt also contains probiotics, which can improve gut health and digestion, allowing for better nutrient absorption from other foods. With its versatility, it can be used as a dip or sauce base, or as a fun topping for desserts.

 

 

7. Lean Turkey

 

Last but certainly not least - lean turkey is an excellent choice for muscle-building during Christmas. In addition to being a lean meat, turkey is also high in protein, B vitamins, selenium, and the amino acid leucine - all crucial nutrients that stimulate muscle growth.

 

Make it even more nutritious by purchasing organic turkey or free-range turkey that's hormone- and antibiotic-free.

 

 

Don't Forget Balance!

 

While it's okay to indulge in some Christmas treats, it's essential to keep our meals balanced and include all the necessary food groups to support our fitness goals. To make sure you are getting a good balance of protein, complex carbohydrates, and healthy fats, try to incorporate these foods into your Christmas meals:

 

• Vegetables such as broccoli, carrots, and green beans
• Whole grains like quinoa or brown rice
• Healthy fats like avocado or olive oil

 

 

Additional Tips To Stay On Track This Christmas

 

Aside from incorporating these top Christmas food options into your diet, there are a few additional tips to stay on track with your fitness goals this Christmas.

 

• Plan Ahead: Before attending any Christmas gatherings, plan your meals and snacks for the day to ensure you get enough protein and nutrients to support your muscles.
• Bring a Dish: To ensure there are healthy options available, consider bringing a high-protein dish or snack to share at Christmas events. This will not only benefit you but also others who may be looking for healthier options.
• Stay Hydrated: With all the Christmas treats, it can be easy to forget about staying hydrated. But water is essential for muscle function and recovery, so make sure to drink enough throughout the day.

 

 

 

• Don't Deprive Yourself: It's okay to indulge in your favourite Christmas treats in moderation. Just remember to balance them out with healthier options that support your muscle-building goals. A balanced diet is key!
• Fit In Activity Where You Can: Even if you're not able to maintain your usual workout routine during Christmas, try to fit in some resistance training or bodyweight exercises to keep your muscles active and stimulated.

 

 

 

All in all, by choosing high-protein foods, keeping protein bars handy, and maintaining balanced meals, we can still enjoy Christmas while supporting our muscle-building goals. Remember, the key is moderation and finding a balance that works for you. 

 

Want to know why our high protein bars are a staple in every gym-goer's bag? Try our Gainz protein bars this Christmas and see the difference for yourself. With premium ingredients and up to 50 grams of protein per bar, you can indulge in the Christmas spirit while still supporting your muscle-building goals.

 

Have any questions? We're here to help! Merry Christmas from all of us at Gainz.