Thanksgiving is a time for family, friends, favorite foods, and traditions. From homemade stuffing and mashed potatoes to pumpkin pie, there’s usually something delicious on the table — and plenty of opportunities to enjoy it all together.

But if you’re a high school rower, you might also be thinking about practice, training, and how to keep your routine going during the holiday break.

Here’s the good news: you don’t have to choose between enjoying Thanksgiving and fueling your body well. You can do both!

Your body needs energy to support rowing, school, everyday activities, growth, and recovery. And that need doesn’t disappear during the holidays. In fact, a day away from your usual schedule can be a great opportunity to relax, enjoy your favorite foods, and spend time with the people you care about.

Instead of worrying about eating perfectly or trying to make up for a big holiday meal, focus on giving your body what it needs and enjoying the experience.

Here are a few ways to approach Thanksgiving fueling with confidence.

01. Start your day with breakfast. 

Thanksgiving meals sometimes happen later in the afternoon, which can make it tempting to skip breakfast so you’ll be extra hungry for the big meal.

But your body still needs energy in the morning!

Eating breakfast helps you get fuel early in the day and gives you a chance to enjoy a variety of foods before the festivities begin. Try oatmeal with fruit and nut butter, eggs with toast, yogurt with granola, or whatever breakfast foods you enjoy.

If you’re planning to be active in the morning, eating beforehand can also help you feel ready to move.

You don’t need to save up your hunger for Thanksgiving dinner. Eating regularly throughout the day helps you feel energized and gives you the flexibility to enjoy the holiday meal when it arrives.

02. Eat regularly throughout the day.

You might hear people talk about eating less before a big meal or exercising extra afterward. But your body doesn’t need you to earn your food or make up for eating something delicious.

Skipping meals can leave you overly hungry, low on energy, and distracted by food when you’d rather be enjoying time with family.

Instead, eat your usual meals and snacks throughout the day. If dinner is later than normal, having a snack beforehand is completely fine.

And if you eat more than you usually do at one meal? That’s okay, too. One meal doesn’t determine your health, fitness, or progress as a rower.

The goal is to support your body consistently, not to follow a set of rules perfectly.

03. DRINK WATER

Hydration matters for rowers every day, including holidays.

Keep water available throughout the day, especially if you’re traveling, spending time outdoors, or participating in a family activity. If you have a training session planned, follow your usual hydration routine and drink according to your needs.

Water is a great everyday choice, and other drinks and water-rich foods can contribute to hydration, too.

You don’t need to follow a strict formula or force yourself to drink a certain amount. Thirst, activity level, weather, and individual needs all play a role.

Think of hydration as one more way to take care of yourself, not another holiday task you have to get perfect.

04. Build a satisfying Thanksgiving plate.

Thanksgiving meals often include a variety of foods that provide different nutrients. You might find turkey, potatoes, rolls, vegetables, stuffing, cranberry sauce, casseroles, and plenty of family favorites.

All of these foods can fit into a balanced approach to eating.

As a rower, it can be helpful to include a combination of:

• Carbohydrates for energy, such as potatoes, bread, stuffing, corn, or sweet potatoes
• Protein to support muscle repair and recovery, such as turkey, beans, or eggs
• Fats that provide energy and help your body function, such as butter, healthy oils, or nuts
• Fruits and vegetables for vitamins, minerals, fiber, and variety

You don’t need to measure everything or make your plate look a certain way. These are simply examples of how different foods can help meet your body's needs.

05. Enjoy your favorites.

Maybe you look forward to your grandma’s stuffing every year. Maybe pumpkin pie is your favorite part of the meal. Or maybe it’s a dish that only shows up at your family’s holiday gatherings.

Whatever your favorite is, you can enjoy it without guilt.

Food provides nourishment, but it also connects us to family, culture, memories, and traditions. Those things matter, too.

You don’t need to label foods as “good” or “bad,” and you don’t have to skip dessert because you’ve already eaten a full meal.

Give yourself permission to enjoy the foods you love, and eat until you feel comfortably satisfied.

There’s no need to turn a holiday meal into a test of willpower.

06.  SPEND TIME WITH FAMILY

Thanksgiving is about more than what’s on your plate. It’s a chance to catch up with family, get outside, share stories, and enjoy traditions.

If you want to go for a walk, run a turkey trot as a family, or toss a football around. Movement can be a fun way to spend time together.

As a rower, you spend plenty of time working toward goals, following training plans, and improving your skills. Let the holiday be an opportunity to recharge physically and mentally.