How to Maintain Muscle Mass During the Holidays: 7 Proven Tips

The holidays are a joyous time! There’s plenty of celebration, family, and, of course, food! However, it can also be challenging for anyone trying to maintain muscle mass during holidays. Between all the special events, extra treats, disrupted routines, and packed schedules, it’s easy to let nutrition and fitness goals slide.

But there’s good news! You don't have to sacrifice all the progress you've made this year. With a few smart strategies, you can stay on track, preserve your gains, and even enjoy the festivities guilt-free while feeling good. As a bonus, maintaining muscle will help support your body through these days of atypical routine.

Let’s walk through a few strategies to keep your muscle mass intact while embracing the holiday spirit.

Why Maintaining Muscle Mass Matters During the Holidays

But why? It’s the holidays!

Building and keeping muscle isn’t just about looking good in your favorite clothes—it’s about supporting your overall health. Muscle boosts your metabolism, strengthens your body, supports disease prevention and healthy aging, and helps maintain a healthy weight.

But during the holidays, while out of normal routines, skipping workouts and indulging in a few extra treats can cause some stagnation or some amount of muscle loss, if extreme. Reduced activity and fewer nutrients supporting muscle health won’t undo all the hard work, but it can damper progress toward your goals.

That’s why staying consistent is key—if you want to preserve muscle mass. A little planning goes a long way toward ensuring your strength and fitness don’t take a back seat this season.

Here are your holiday fitness tips to get the best muscle bang for your celebration buck through the holidays.

Tip 1: Prioritize Protein to Support Muscle Retention

Protein is the MVP of muscle maintenance and one key to staying fit during holidays. It’s essential for repairing and building muscle tissue, especially when your routine is out of whack.

First step—determine how much protein you need. A good starting point is about 0.8–1 gram of protein per pound of body weight daily. Not sure where you stand? Use our free macro calculator to find your ideal intake.

Easy Protein Sources:

• Lean meats like chicken and turkey
• Eggs and egg whites
• Greek yogurt
• Protein shakes or bars
• Plant-based options like tofu, tempeh, or legumes

If you’re still unsure of how to proceed, get personalized guidance! Working with a coach can help you nail your nutrition, even during the holidays.

Tip 2: Don’t Skip Strength Workouts

Strength training is non-negotiable for keeping your gains. Even short sessions can help prevent muscle atrophy when time is tight. So, if you find yourself slim on time due to extra plans and activities, focus on getting your lifting in first each week.

Try quick, effective workouts that use minimal equipment—bodyweight exercises, resistance bands, or even household items. This is also super easy to incorporate into holiday travel plans!

Still trying to figure out where to start? Download our free Holiday Nutrition Guide for easy, on-the-go workout plans.

Tip 3: Hydration Is Key for Muscle Health

Sweating during the hotter months makes it easier to think about drinking water, but not so much in the winter. Hydration is super important to muscle maintenance during winter.

Dehydration can sneak up on you during the colder months. This directly impacts muscle performance and recovery. Doing a little extra to keep water intake top of mind can help ensure you stay hydrated and strong.

Quick tips for how to drink more water:

• Start first thing in the morning with a glass of water when you wake
• Keep a water bottle hand for easy refill
• Add a flavor enhancer or infuse your water with fresh fruits and herbs
• Eat your water—hydrate with foods that have a high water content

How much water should you drink? Aim for at least half your body weight in ounces of water daily, and add more for workouts and sweating. Take a look at our hydration tips to find your ideal amount.

Tip 4: Use Smart Eating Strategies at Holiday Gatherings

Holiday parties are a landmine of tempting foods. It’s OK to indulge a bit! You can enjoy them without going overboard. (And avoid those feelings of shame and regret later on.)

Portion control, balance, and mindful eating are game changers for these special occasions. Making conscious decisions goes a long way to supporting your goals. It’s also a mental boost when you feel strong and in control of your choices.

Tips for Smart Holiday Eating:

• Snack smart: Eat a protein-packed snack before heading out to help you feel fuller and avoid overindulging.
• Balance your plate: Choose nutrient-dense options first. Load up on protein, add veggies, and keep carbs and fats in moderation. (Because these are the easiest macros to hit!)
• Use smaller plates: It’s simple yet effective to control portions without feeling deprived.
• Savor your favorites: You don’t have to skip the treats you love most. Eat them slowly to enjoy them mindfully and appreciate every bite.

It just takes a bit of thoughtful preparation, and you can quickly be ready to tackle the holidays.

Tip 5: Don’t Forget Active Recovery

While you’re focusing on strength training, not every day needs to be a hardcore gym session. Active recovery—like stretching, yoga, or low-intensity cardio—helps keep muscles engaged while giving your body a break.

With kids out of school and vacations, it’s also a great time to involve your family. Plan active outings like hikes, ice skating, or other winter sports. Even a quick morning walk is a great way to get moving together.

Planning time this way is helpful to get your daily movement in without having to plan more workouts. And, of course, it’s a family bonding time!

Tip 6: Leverage Nutrient Timing for Better Muscle Maintenance

Timing your meals can make a big difference in how your muscles recover. Specific ratios are highly unique to each person. However, getting the right mix of macros—including protein, high and low Glycemic Index (GI) carbs, and fats—at the right times can ensure you feel your best all day long.

Here are general guidelines as a starting point:

• 1-2 hours before a workout: protein, low and high GI carbs
• Less than 30 minutes before a workout: protein and high GI carbs
• 2-4 hours post-workout: protein, fat, low and high GI carbs

Simple Pre-Workout Snack Ideas:

• A banana and whey protein shake
• Egg white muffin and slice of toast
• Rice cakes with peanut butter powder and honey

Your post-workout meal is going to be super important. If the timing isn’t right for a full meal, focus on eating a mix of protein and carbs within 30–60 minutes after a workout.

Post-Workout Snack Ideas:

• A banana with peanut butter
• Greek yogurt with granola
• A protein shake with a handful of berries

For the rest of the day, prioritize balanced plates with veggies, protein, and healthy fats.

Tip 7: Prioritize Sleep to Protect Your Gains

Rest is crucial for optimal performance, muscle recovery, and hormone regulation. But, as you probably know, the holidays can throw your sleep schedule into chaos. Aiming for 7–8 hours of quality sleep every night can be the difference between staying on track and losing focus.

However, getting quality sleep during holidays can be challenging, especially if you’re traveling to visit family. Even a night out for a gathering with friends can throw your routine out of whack.

Tips for Better Sleep:

• Do your best to stick to a consistent bedtime, even while traveling.
• Create a wind-down routine without screens at least an hour before bed.
• Use a white noise app on your phone, or grab a travel sound machine to mask outside noise.
• Use blackout curtains or a sleep mask to create a dark environment.
• Make sure your room is cool and comfortable.
• Eating a small, nutrient-dense snack before bed can help support sleep if you wake during the night.

Bonus: How Nutrition Coaching Can Help You Stay on Track

The holidays are tricky to navigate solo, but you don’t have to do it alone. Accountability, or just having someone to chat with about goals and progress, is key to surviving those challenging days. A gym buddy, a close friend or family member, or a coach can help you balance the mental load of maintaining your gains.

A nutrition coach can provide accountability, personalized advice, and a plan tailored to your goals—even when life gets busy.

Ready to stay strong through the season? Join WAG and crush your holiday fitness goals with confidence.

Stay Strong and Fit During the Holidays

Seasonal activities can throw a wrench in routines. But with a bit of planning, staying consistent can be easy. And this doesn’t mean you can’t enjoy the holidays.

You can maintain your hard-earned muscle and still soak up the festive fun by prioritizing protein, sticking with strength workouts, staying hydrated, and embracing balance and recovery.

Small, consistent actions add up. This season, stay focused, enjoy the celebrations, and show your muscles some love. You’ve got this!