This blog is for athletes attending the ISCA meet in St. Petersburg, FL March 29th- April 2nd. This meet is being held at the Northshore Aquatic Center which is close to a variety of restaurants and food chains. Here are some suggestions for breakfast, lunch, and dinner during your stay in St. Pete!
Breakfast
First Watch (GF and Vegan Options)
1345 4th St N, St. Petersburg, FL 33701
https://www.firstwatch.com/menu/?version=core-tampa
Avocado toast: Thick-cut whole grain artisan toast, fresh smashed avocado, EVOO, lemon, and Maldon sea salt with two cage-free basted eggs. (23 g of protein/ 50 carbs/ 7 g of sugar)
*Avocados are packed with healthy fats and eggs are a quick absorption protein
Healthy turkey: Egg white omelet with turkey, house-roasted onions, tomatoes, spinach, and Feta. Served with whole grain artisan toast and all-natural preserves. (51 g of protein/ 56 carbs/ 25 g of sugar)
*Turkey is a great healthy lean choice of protein
Smoked salmon and roasted vegetable frittata: A classic frittata with Wild Alaska Smoked Sockeye Salmon, house-roasted shallots, and tomatoes topped with Parmesan cheese, a chive cream drizzle, and fresh herbs. Served with ciabatta toast and lemon-dressed organic mixed greens. (40 g of protein/ 35 carbs/ 5 g of sugar)*Salmon is high in Omega 3s as well as vitamin B12 which supports a healthy metabolism, immunity, and nervous system function.
Power breakfast quinoa bowl: Protein-packed quinoa, Italian sausage, house-roasted Crimini mushrooms and tomatoes, kale, Parmesan, and EV00. Topped with two basted cage-free eggs. (33 g of protein/ 42 carbs/ 4 sugars) *Quinoa is filled with rich nutrients and high-fiber carbohydrates.
2nd and Second
201 2nd Ave N, St. Petersburg, FL 33701
http://2ndandsecond.com/wp-content/uploads/2020/09/Sept-launch-menu-V2-y-copy-final.pdf
Build your omelet: Chicken or sausage, avocado, spinach, choice of cheese (optional)
*Spinach is great for antioxidant support and helping speed up recovery.
Chicken artichoke florentine: Chicken, artichoke, spinach
*Artichokes are rich in potassium, fiber, magnesium, and vitamin C
BLT+AE: Bacon, lettuce, tomato, mayo, avocado + sunny egg served open-faced on grilled sourdough
*Avoid mayo or ask for it on the side
*Tomatoes have potassium, vitamins B and E
**substitute home fries for fresh fruit or grapefruit and choice of wheat or whole-grain toast**
Grilled chicken breast: Served with grilled cauliflower + sauteed spinach
*Cauliflower is naturally high in fiber and B-vitamins. It is also great for antioxidant support.
Flatbread and Butter
497 7th Ave N, St. Petersburg, FL 33701
Acai Smoothie Bowl: Frozen blueberries, mango, bananas, acai, coconut milk w/ granola, cacao nibs, coconut flakes, chia & fresh fruit *contains nuts
*Chia seeds contain large amounts of fiber and omega-3 fatty acids, plenty of high-quality protein, and several essential minerals and antioxidants.
Mediterranean Sandwich: Focaccia roll, lemon vinaigrette, spinach, roasted green peppers, in-house sundried tomato hummus, cucumber, balsamic glaze, tomato & red onion
*Hummus is made out of garbanzo beans which are a great source of vitamins, minerals, and fiber. This legume is high in protein and is a great substitute for meats.
Turkey Avocado Sandwich: Toasted sourdough, smashed avocado, smoked turkey, arugula & chipotle mayo
*Mayo on the side
*Turkey is a great source of high-quality protein, as well as many B vitamins and several minerals.
Lunch
Chipotle
780 4th St N, St. Petersburg, FL 33701
https://www.chipotle.com/order/#menu
Burrito bowl: Brown rice + chicken or steak + choice of beans + veggies + tomatoes. (40-45 g of protein 65-68 carbs)
*Brown rice is high in fiber, magnesium and isn’t artificially enriched like white rice.
High Protein Bowl: Brown Rice, Chicken, Steak, Black Beans, Tomatillo-Red Chili Salsa, Cheese, and Shredded Romaine Lettuce
*Chicken has a very high protein content, which plays a very important role in sustaining muscles
*Steak is a good source of vitamin B12, iron, and zinc
Chicken or Steak Burrito: Brown rice + choice of beans + tomatoes + veggies + lettuce + guac
*Brown rice is high in fiber, magnesium and isn’t artificially enriched like white rice.
**beans can cause gas/ bloating so keep it to a minimum during a meet!**
**avoid chips and sour cream: chips include sunflower oil which can cause inflammation and disrupt digestion**
Chicken Salad Chick
1221 4th St N, St. Petersburg, FL 33701
Lauryn’s Lemon Basil: Features chopped pecans, fresh basil, & lemon.
*Chicken salad is rich in lean protein and a decent source of iron
Cranberry Kelli: A mixture of dried, sweetened cranberries, & slivered almonds.
*Almonds are a low-fat nut that provides protein
Turkey Club: Oven-roasted turkey breast, crispy bacon, provolone, honey mustard, fresh lettuce, & sliced tomato.
*Sub out provolone cheese if you have a dairy sensitivity
Bolay
1330 4th St N, St. Petersburg, FL 33701
https://orders.bolay.com/menu/st-petersburg
Build your own bowl: You can get creative with the options here. Be sure to include a source of protein, carb, and healthy fat when making your decision.
DINNER
Three Birds Tavern
1492 4th St N, St. Petersburg, FL 33701
https://www.toasttab.com/threebirdstavern/v3/
Grilled Chicken Entree: Pair with a side of baked potato and/ or grilled veggies
*Potatoes are a good source for some starch, but for lunch especially, you will want to avoid them. They can sit heavy in your stomach before finals… a small amount with dinner is perfectly fine.
Salmon Entree
*Great source of Omega 3s and protein!
Carrabbas
1951 4th St N, St. Petersburg, FL 33704
https://order.carrabbas.com/menu/st-petersburg-4th-st
Tuscan-Grilled Chicken: Wood-grilled and seasoned with our signature grill baste, olive oil, and herbs. Served with your choice of side.
*Chicken is high protein meat with olive oil which can reduce inflammation
Simply Grilled Salmon
*Salmon is always a god opinion for high protein and Omega 3s
Remember to include lean protein, high fiber carbohydrates, vegetables, and small amounts of fats for lunch and dinner!
Grilled lean meat, grilled vegetables or salad, and baked potatoes
Grilled fish, quinoa or brown rice, or asparagus
Lasagna, salad, and vegetables
Pre-Meet & During Meet Fuel:
Banana
Purely Elizabeth Granola
Oatmeal with chia seeds and fruit
Orange
Pack of Honey Stinger Chews
HU Crackers
Handful of Grapes
½ Lara Bar or RX Bar
Nuts
Peanut Butter and Jelly Sandwich
Hydrate: Water, Nuun Electrolyte Drink
Good luck with your meet and fuel as your body needs! Even if you don’t feel hungry after a race or session be sure to put something in your body to help it recover and prepare for the next session! 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. Remember the 30-minute magic window for fueling after a meet/ session! Good options are Lara Protein, Primal Kitchen Protein Bar, and RX Layers Bar.
