Spring break is almost here, and it’s the perfect time to soak up some sun, hit a few drop-in WODs at a local box, and—most importantly—keep those gains intact. Vacation mode often tempts us with all-you-can-eat buffets, sugary cocktails, and the siren call of poolside nachos. Fear not, athletes! You can enjoy your spring break without derailing your nutrition goals. Here’s how to stay on track with nutritious options while still savoring the season.
1. Pack Your Protein Powerhouse
Before you head out, stash some portable, high-protein snacks in your bag. Beef jerky (look for low-sodium, no-sugar-added options), single-serve packets of almond butter, or even a shaker bottle with a scoop of your favorite whey protein can be lifesavers. These keep you fueled between meals and help you avoid the airport’s overpriced, carb-heavy traps. Pro tip: pair that protein powder with water or a quick coconut milk grab from a convenience store for a creamy, post-flight recovery shake.
2. Scout the Local Scene
Spring break destinations often boast vibrant food scenes—use that to your advantage! Hit up a local grocery store or farmers’ market for fresh, whole foods. Grilled fish tacos (skip the tortilla if you’re strict Paleo), shrimp skewers, or a colorful veggie salad with avocado are often easy finds in coastal towns. Many CrossFit boxes near popular vacation spots can also point you to eateries that cater to clean eating. Don’t be shy—ask the coach or locals for their go-to spots.
3. Master the Menu Game
Dining out is a big part of vacation vibes, and you don’t have to miss out. Look for keywords like “grilled,” “steamed,” or “roasted” on menus—these are your allies. Swap fries for a side of steamed broccoli or a house salad. If you’re at a beachside grill, opt for lean proteins like chicken, turkey, or seafood, and load up on veggies. Craving a burger after crushing a WOD? Ditch the bun, double the patties, and add some guac for healthy fats. You’re still in the game.
4. Hydrate Like a Champ
Spring break sun plus AMRAPs in the heat can dehydrate you faster than a burpee penalty. Keep a reusable water bottle handy and sip consistently—especially if you’re indulging in a margarita or two (no judgment here). Bonus points: coconut water is a natural electrolyte boost and widely available in tropical locales. Staying hydrated keeps your energy up and curbs mindless snacking.
5. Treat Yourself (Smartly)
Vacation isn’t about deprivation—it’s about balance. If you’re eyeing that key lime pie or a frosty piña colada, go for it, but plan it. Hit your macros earlier in the day with lean meals, then savor that treat guilt-free. One cheat meal won’t undo your deadlift PR, but a week of unchecked indulgence might. Keep it to a single splurge, then get back to business.
WODs and Sunshine
Pair your nutrition game with some spring break movement. Find a nearby box for a drop-in session, or craft your own bodyweight burner on the beach. The combo of smart eating and staying active will have you returning home stronger.
Spring break is your chance to recharge, not regress. With a little prep and some beneficial choices, you can enjoy the sand, surf, and PRs without sacrificing your hard-earned progress. So grab your shades, pack your protein, and WOD your way through the season—because we CrossFitters don’t just vacation, we dominate it.