Super Bowl Sunday is meant to be a fun day to hang out with friends and support your favorite team, but it has become synonymous with unhealthy appetizers (think queso dip and nachos) and mindless eating. A 2015 study found that there is a significant increase in the purchase of unhealthy food the week of the Super Bowl, equating to about 6,000 additional calories more than usual. And although one day of unhealthy eating probably won’t derail everything, who wants to wake up Monday morning with a food and alcohol hangover? If you want to feel your best the morning after, here are a few hacks to help you make those tempting appetizers a little healthier while still enjoying the whole Super Bowl party experience.
Make a Killer Veggie Platter
Veggie platters with just celery and carrots can be quite boring. Why not make it the centerpiece of the party instead? Consider adding other veggies like steamed asparagus, multicolored tomatoes or peppers, pickled veggies and edamame. Challenge yourself to add as many colors as possible, making it the most appealing dish of the whole party.
Also, consider the dip. Hummus made from garbanzo beans or edamame is a great high-fiber, nutritious choice. Or make a lightened-up spinach dip using Greek yogurt and less cheese.
Change Out the Chips
Chips are hard to resist, especially when you’re sitting in front of a bowl of them all day. So if you are going to munch, why not make them a little healthier? Look for whole grain tortilla chips that have more fiber; whole grain corn should be the first ingredient. Or consider freeze-dried veggie chips made of green beans or beets.
You can also cut calories with freshly prepared dips. Stick with fresh salsa (bonus if you make it yourself), but be sure to check the sodium content. Or consider lightening up your guacamole by adding blended white beans. If you can’t do without creamy dips like ranch, make your own lighter version using low-fat sour cream or Greek yogurt.
Watch Your Alcohol
Beer and football go hand-in-hand, but the calories can really add up. Not to mention, alcohol lowers your inhibitions and increase the chances you’ll dive into the queso dip. If you want to drink beer, there are many lighter alternatives. If you prefer mixed drinks, select calorie-free mixers like seltzer.
Also, be sure to pace yourself. For every alcoholic drink, have a glass of water in between. This will slow your consumption while keeping you hydrated and preventing a hangover at the same time.
Be Mindful
Although you can try to lighten up some of the traditional Super Bowl appetizers, you can still consume too many calories by eating “healthy” food. It's easy to do when there is food laying around all day and you’re distracted by the game. So be mindful of what you are consuming. Don’t sit in front of the appetizer platter; instead, serve yourself a portion on a plate and then move away from the food. Place your focus on enjoying time with friends and cheering on your favorite team.
Take the next step in your training regimen:
Try any BRL Sports supplement risk-free! If our natural nutritional products
aren’t the best you’ve ever used, simply return your purchase for a 100% refund — no questions asked!
High-Intensity Interval Training (HIIT) offers endurance athletes a powerful supplement to steady-state workouts by improving anaerobic capacity, speed, and cardiovascular efficiency. HIIT helps enhance VO₂ max, lactic acid tolerance, and explosive power through short bursts of maximum effort followed by recovery periods. It also supports fat loss, boosts metabolic rate, and strengthens muscle groups that aid in injury prevention. The mental and physical variety of HIIT keeps training engaging and time-efficient, making it easier to stay motivated. Integrating HIIT 1–2 times per week can elevate performance and recovery while maintaining enthusiasm for long-term endurance goals.
Burnout is a common challenge for endurance athletes and results from prolonged physical and mental stress without sufficient rest. Symptoms include persistent fatigue, soreness, frequent illness, poor sleep, and emotional signs like irritability and lack of motivation. Taking a structured break from high-intensity training helps the body recover, prevents injury, and renews mental focus—ultimately enhancing performance. A break should include active recovery, quality sleep, proper nutrition, and reflection on training goals. Gradually returning to training with adjustments and added strength work can lead to more sustainable long-term progress.
A running gait analysis is a valuable tool that helps runners improve form, efficiency, and injury prevention by evaluating biomechanics in detail. It’s especially beneficial for injury-prone runners, those hitting performance plateaus, beginners, or anyone transitioning to new shoes or terrain. Conducted by trained professionals like physical therapists, athletic trainers, or exercise physiologists, the assessment includes video analysis, functional movement tests, footwear evaluation, and personalized recommendations. This process helps identify inefficiencies and imbalances, guiding targeted improvements in technique, strength, and equipment. Though it requires an upfront investment, a gait analysis can significantly enhance performance and reduce long-term injury risk.
