2022 USMS Spring Nationals Masters Local Eats

April 27, 2022

Beine Wellness Building presents the next blog post for the athletes attending the USMS Spring Nationals in San Antonio, Texas. The meet is being held at the Northside ISD Swim Center on April 28, 2022 through May 1, 2022. If you are an athlete attending this meet be sure to read and save this list. Below are some wonderful, healthy and local places for you to check out near the facility:


Tiu Steppi’s Osteria

Address: 9910 W Loop 1604 N #123, San Antonio, TX 78254

Menu: http://tiusteppis.com/our-menu/

            This restaurant is a great choice if you love classic Italian food like me! I absolutely love pasta. Some great meal options are:

Traditional Chicken Piccata

  • Chicken is a great choice of lean protein filled with amino acids to aid in recovery.

  • Capers contain fiber and vitamin K, copper and iron. It can relieve inflammation.

  • Lemon butter wine sauce is a lighter sauce which is great for digestion (ask for half the sauce if possible).

  • Parmesan has vitamins A, B2, B12 and D.  It’s also low in lactose for anyone being mindful of lactose intake.

  • Angel hair pasta is a good option for carbohydrates.

Pasta Primavera

  • Vegetable medley with garlic olive oil is a great source of vitamins and minerals.

  • Broccolini is a great form of calcium and magnesium.

  • Linguine pasta is a good source of carbohydrates.

  • Add your choice of lean protein like chicken or shrimp.

Shrimp Scampi

  • Sautéed shrimp contains antioxidants and is a good choice for protein.

  • Lemon butter white wine is another lighter sauce great for digestion rather than a creamier sauce (ask for half the sauce if possible).

  • Tarragon helps reduce inflammation.

  • Angel hair pasta is a good form of carbohydrates to keep you fuller longer and easily digestible.

Grilled Salmon

  • Grilled salmon is full of Omega 3’s that can help reduce inflammation.

  • Parmesan has vitamins A, B2, B12 and D.

  • Sautéed spinach is full of plenty of vitamins like A, C, K iron, folate and potassium.

  • Grilled vegetables are a great way to get your vitamins and minerals in.

  • Olive oil is a good oil full of healthy fats and garlic boosts your immunity and is an anti-inflammatory.

  • All meal options come with your choice of a soup or salad.

First Watch

Address: 9110 N Loop 1604 W Ste. 101, San Antonio, TX 78249

Menu: https://storage.googleapis.com/firstwatch-web/FWR0920_Nov20Menu_4_ADA_Bar.pdf

First Watch is one of my favorite breakfast options. If you get done with prelims early and aren’t exactly ready for a lunchtime meal you have to try this restaurant. Some great options to eat are:

Avocado Toast

  • Whole grain toast is a great form of carbohydrates.

  • Topped with fresh smashed avocado is a healthy fat.

  • EVOO, lemon, and sea salt are wonderful delicious toppings.

  • With two cage free basted eggs as a great source of protein.

Pesto Chicken Quinoa Bowl

  • Quinoa is full of fiber and antioxidants that help keep you full.

  • Kale has vitamins C, K and iron.

  • Shredded carrots are a good source of beta carotene, fiber and vitamins. Roasted tomatoes are full of antioxidants and vitamin C, potassium, folate and vitamin K.

  • Chicken breast is a great source of lean protein.

  • Basil pesto sauce is full of tons of antioxidants.

  • Feta crumbles are filled with calcium and fresh herbs to taste.

Morning Market Veg Omelet

  • House roasted zucchini that is filled with antioxidants.

  • Crimini mushrooms are a great source of carbohydrates and protein.

  • Shallots and tomatoes are full of vitamins, minerals and antioxidants.

  • Kale has vitamins C, K and iron.

  • Goat cheese and fresh herbs to taste.

  • Eggs are a great option for easy protein to aid in recovery.

Yard House

Address: 15900 La Cantera Pkwy, San Antonio, TX 78256

Menu: https://www.yardhouse.com/menu-listing/eat

The Yard House is a great place to eat with tons of healthy options. They have a lunch and dinner menu. Here are some great choices if you make it there.

Chicken Bowl

  • Stir-fried sesame brown rice and red quinoa are healthy and easy digestible carbohydrates.

  • Shiitake mushrooms have a good amount of fiber, vitamin B and minerals.

  • Snap peas are filled with vitamin K that keeps your skeletal system strong.

  • Bok choy has vitamin C and antioxidants that help fight free radicals in your body.

  • Carrots are full of beta-carotene.

  • Red onions have antioxidants that help fight inflammation and boost the immune system.

  • Asparagus is full of fiber, folate, and vitamins A, C, and K.

  • Red pepper flakes to taste.

  • Chicken is a great choice of a lean protein to help in recovery.

Mediterranean Salmon

  • Za’atar crusted Salmon which is full of Omega 3’s to help decrease inflammation in the body.

  • Warm cauliflower rice has vitamin A and C. Red quinoa tabbouleh is full of fiber, antioxidants and a great carbohydrate.

  • Kale has vitamins C, K and iron.

  • Baby tomatoes are full of antioxidants.

  • Spicy tahini is rich in antioxidants and protein.

Maui Pineapple Chicken

  • Grilled chicken with pineapple is a great choice of lean protein and the pineapple helps decrease inflammation.

  • Baby broccoli is full of fiber and potassium.

  • Jasmine rice is a great form of carbohydrates.

  • Sweet soy ginger sauce on top for taste.

First Course Salad Kitchen

Address: 22015 I-10 West Access Road #107, San Antonio, TX 78257

Menu: https://www.fcsaladkitchen.com/the-menu.html

This restaurant is great because it has quick salads or wraps, as well as a build it yourself selection.  Here are some great choices for you:

Spicy Chicken Signature Wrap

  • Marinated chicken breast is a great option of lean protein.

  • Saffron mayo to top for taste (go light on mayo during the meet).

  • Diced beets help improve blood circulation and are full of potassium, magnesium, folate and vitamin C.

  • Crushed red peppers are full of antioxidants, vitamin B and folate.

  • First course greens are a great way to get in your greens.

BBQ Salmon Signature Wrap

  • Grilled Salmon is a great source of Omega 3’s that help decrease inflammation.

  • Hoisin BBQ sauce is full of vitamin A, C, iron and manganese while also having antioxidants.

  • Napa cabbage

Build it yourself option

  • Choice of grains and greens

  • Choice of protein

  • Choice of dressing and spreads

  • Remember when building it yourself you want to choose easily digestible carbs and lean proteins. For example, quinoa is a great option for carbs and for protein salmon, chicken, hummus or avocado are great choices! For dressings you want to stick to oil based dressings like vinaigrettes as these are lighter than the creamier dressings.

NOVO Acai Bowls

Address: 9577 Huebner Rd., San Antonio, TX 78240

Menu: https://www.novoacaibowls.com/menu

If you love acai bowls like me then you must try NOVO Acai Bowls. Don’t forget you should definitely have something in addition to this to fill you up! Acai bowls are fun, healthy and a yummy treat. Honestly, you can’t go wrong with any of their acai bowl options.

Super Bowl

  • Almond milk doesn’t raise your blood sugar and is high in vitamin D.

  • Strawberries protect your heart, increase your good cholesterol and lower blood pressure.

  • Banana aids in digestion and is full of fiber and potassium.

  • Organic acai is full of antioxidants.

  • Granola on top for a great crunch.

  • Blueberries are full of antioxidants.

  • Peanut butter is a great nut butter full of healthy protein and fat.

  • Shredded coconut contains fiber, MCTs and aids in digestion.

  • Honey is a healthy sweetener.

Dragon Bowl

  • Organic Pitaya and Dragon Fruit contains vitamin C, antioxidants and are great for your immune system.

  • Coconut Milk contains electrolytes, antioxidants, and strengthens the immune system,

  • Strawberries protect your heart, increase your good cholesterol and lower blood pressure.

  • Banana aids in digestion and is full of fiber and potassium.

  • Mango helps aid in digestion and is great for the immune system.

  • Pineapple helps decrease inflammation.

  • Honey and granola are great toppers to make the bowl sweet and crunchy.

Fan Pick (for all the wonderful fans…sorry athletes!)

For those of you that are not competing, here are some places that you can try!

The Cove

Address: 606 W Cypress St., San Antonio, TX 78212

Menu: https://thecove.us/menu/

They are a local and organic restaurant serving American cuisine. My mouth was literally watering as I was reading the menu. Also, attention to all athletes, this is a great choice for when you are done competing if you are craving a burger on that last day of competition. Obviously, once you are done racing!

Seafood Sampler

  • One fish taco

  • One shrimp taco

  • Organic baby spinach salad

EggCeptional Burger

  • Grass-fed beef

  • Spinach

  • Tomato

  • Sunny-side up free range egg

  • Mayo

Blue Bison Burger

  • Thunderheart Grass-fed Bison

  • Bacon

  • Blue Cheese

  • Chipotle Mayo

  • Spring Mix

  • Tomato and Onion

Koifin Poke

Address: 7211 Green Glen Dr., San Antonio, TX 78255

Menu: https://koifinpoke.com/our-kitchen/

Koifin Poke has amazing options of sushi, sushi burritos, poke bowls and noodles. Fans if you like raw fish definitely check this place out. Athletes, please wait until you are done competing to eat any raw fish as it may bother your stomach.  Some of the choices from the menu are:

  • Spicy Tuna Rolls

  • Rainbow Rolls

  • Sushi Poke Bowl

  • Sushi Burrito

  • Kale Noodle Bowl

Hotel Options

Swimmers attending this meet will more than likely be having breakfast buffet style at their hotel. It is important to choose breakfast foods with high-carbohydrate and protein combinations. Here are some good breakfast buffet ideas:

Oatmeal with toppings (banana, nuts, any nut butter, chia seeds, flax seeds etc)

Eggs with toast along with some oatmeal

Bagel with nut butter, banana, mixed berries (some sort of fruit option)

Waffle with eggs and fruit option (banana, apple, berries, orange)

Don’t forget 10-20 oz of water

If your hotel does not provide breakfast, make sure to stop by the nearest grocery store. Your room should have a microwave and hopefully a fridge. Try one of the above breakfast ideas for a quick easy meal before you head to the pool for prelims.

Pre-Meet & During Meet Fuel!



Pack of Honey Stinger Chews

Superhero Muffin


Rice Cake

HU Crackers

Handful of Grapes

½ Lara Bar


Peanut Butter and Jelly Sandwich

Hydrate: Water, Nuun Electrolyte Drink, or Harmless Harvest Coconut Water

***Note: Recovery food is very important post-race. Immediately after your last race of the session be sure to have a protein shake or Bar with equal carbs and equal protein. Good Options are: Lara Protein, Primal Kitchen Protein Bar and RX Layers Bar.

This completes Beine Wellness Building restaurant recommendations for the 2022 USMS Spring National Championship. Again, to those of you competing be sure to save this list and share with friends and family that are attending because these recommendations are great for them as well! We hope you find this list of restaurants helpful and that they give you the best fuel for a successful weekend of racing. Best of luck to those competing and let us know if you were able to try any of the restaurants on the list. 

If you are able to make it to any of these restaurants be sure to post a photo on social media and tag @ericabeine. Let us know how much you enjoyed it!

Don’t forget to follow @ericabeine on Instagram if you don’t already in order to learn more about your nutrition needs as an athlete. Thanks for reading.

*Note: I am not personally a certified nutritionist. These recommendations were made by consulting with the BWB team.

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