Our blog posts for February will be dedicated to the collegiate swimming community as championship season has arrived. We would like to share a food guide that has restaurant and meal recommendations for some of the collegiate championship events. First will be the 2022 Women’s Big Ten Championship taking place at The University of Wisconsin in Madison, WI.
Hotel Options
Swimmers attending this meet will more than likely be having breakfasts and dinners 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, be sure to stop by the nearest grocery store. Your room should have a microwave and hopefully a fridge. Be sure to make one of the above breakfast ideas in your room.
Lunch & Dinner Ideas: Remember to include a lean protein, high fiber carbohydrates, vegetables and small amounts of fats. Some examples are:
· Grilled/Baked lean meat, grilled vegetables or salad, and baked potatoes
· Grilled/Baked fish, quinoa or brown rice and asparagus
· Pasta + Chicken with Red Sauce + salad, and vegetables
Pre-Meet & During Meet Fuel
· Banana
· Orange
· Pack of Honey Stinger Chews
· Superhero Muffin
· Crackers
· 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
o ***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.
Restaurants
Everly
2701 Monroe Street, Madison, WI 53711
Menu link: https://everlymadison.com/menus
· So-Cal Grain Bowl
o Quinoa is high in iron, manganese, phosphorus, magnesium and zinc. Overall, is a great source of carbohydrates to help fuel your body.
o Brown rice is high in fiber, magnesium and isn’t artificially enriched like white rice.
o Lentils are high in protein and fiber and low in fat. Easily a healthy substitute for meat. They are packed with folate, iron, potassium and fiber.
o Adding a lean protein like salmon or chicken is great to help speed up the recovery process while being easily digestible.
o Veggies are great sources of vitamins and minerals.
- Roasted Atlanta Salmon
o Salmon is a great source of protein and Omega 3”s
o Green lentils are a good source of carbohydrates and high in protein. Low in sodium and saturated fat as well as high in potassium, fiber and folate. They also have polyphenols that are a great source of antioxidants.
o Vegetables are good source or vitamins and minerals.
- Roasted Root Veg+ Frisee Salad
o Great source vitamins and minerals with the vegetables.
o Quinoa is a good source of carbohydrates that is high in iron, magnesium and zinc to fuel your body.
o Adding your choice of lean protein like chicken or salmon.
Forage Kitchen
665 State Street, Madison,WI 43703
Menu link: https://www.foragemadison.com/our-menu
· This restaurant has plenty of healthy bowl options and you can also make your own
· Power Bowl
o Sweet potatoes are a great source of carbohydrates, fiber, vitamins and minerals. They are also gut healthy!
o Lentils are a wonderful protein substitute for meat that are full of protein, fiber, and low in fat. They are packed with folate, iron, potassium and fiber
· Fiesta Bowl
o This is a great choice and is very similar to Chipotle!
o Black rice is a good source for carbohydrates.
o Refried black beans are high in protein and a good substitute for meat.
· Mole Bowl
o Quinoa is high in iron, manganese, phosphorus, magnesium and zinc. Overall, is a great source of carbohydrates to help fuel your body.
o Black beans are a great substitute for protein and high in carbohydrates.
o Toasted pepitas help reduce inflammation.
· Buddha Bowl
o Garbanzo beans are a great source of vitamins, minerals and fiber. This legume is high in protein and is a great substitute for meats.
o Quinoa is high in iron, manganese, phosphorus, magnesium and zinc. Overall, is a great source of carbohydrates to help fuel your body.
o Cauliflower is a good vegetable, but can potentially cause digestive issues
Everyday Kitchen
2801 Marshall Ct., Madison, WI 53705
Menu link: everydaykitchen.com
· Sour Thai Salmon
o Good source of protein and Omega 3’s.
o Jasmine rice is a great option for carbohydrate to fuel your body.
· Spitfire Harissa Chicken
o Chicken is a good source of protein and is low in fat.
o Greek yogurt is a healthier option for the sauce as it is high in fat.
· Wild Boar Bolognese
o Pasta is good source of protein and carbohydrates to help fuel your body
o Although we want to stay away from red meats during competition as it harder for your body to digest this pasta has fennel sausage which is a better option to help aid in digestion.
o Asking to add a side of vegetables or salad is great too.
· Chilled Vegan Lasagna
o Good source of vegetables that are filled with vitamins and minerals.
o Marinara sauce helps regulate blood sugar and is rich in vitamins A, K, B and V.
o Lasagna is a great source of carbohydrates to fuel your body.
o This vegan lasagna is a great choice to help your body recover and not disrupt the digestive tract without the red meat.
Mediterranean Café
625 State Street Madison, WI 53703
Menu link: medcafemadison.com
· Shwarma Plate
o Great source of protein, carbohydrates and vegetables.
o Consider choosing chicken as your source of protein as it is leaner and low in fat.
o Rice and Pita are good sources of carbohydrates to fuel your body.
o Salad on the side is a great way to get additional greens as well as vitamins.
o Hummus is made out of garbanzo beans that are a great source of vitamins, minerals and fiber. This legume is high in protein and is a great substitute for meats.
· Falafel Plate
o Falafel is high in protein and fiber.
o Hummus is made out of garbanzo beans that are a great source of vitamins, minerals and fiber. Can’t go wrong for a substitute for meats.
o Pita is a great source of carbohydrates along with rice.
· Sandwiches
o Good source of protein and carbohydrates with hummus, chicken, and greens.
o Similar to the plate options just in sandwich form with pita bread.
o Adding Chicken or Falafel that are great sources of protein, that are easily digestible and low in fat.
That is all of our meal and restaurant recommendations for athletes competing this week at the Big Ten Championship in Madison, WI. We hope these ideas help give you the fuel to have much success racing. For those competing or not hold on to this list. We will be coming out with more guides for collegiate championship meets in the coming weeks. Wishing you all the best of luck and stay tuned!
*Note: I am not personally a certified nutritionist. These recommendations were made by consulting with the BWB team.
