The next blog post for collegiate championship events is for
2022 Women’s and Men’s PAC-12’s. Both events are taking place at the
Weyerhaeuser Aquatic Center in Federal Way, Washington. The women’s competition
is from February 23-26 and the men’s competition is on March 2-5. If you are a
swimmer or family member attending this meet be sure to read and save this
list! Here are some quick healthy, local eats and meal ideas for you:
The Chopped Leaf
35002 Pacific Hwy S
Ste A103 Federal Way, WA 98003
Menu link: http://choppedleaf.com/menu/
·
No.
6 Bowl
o
Brown
Basmati Rice is a great whole grain that can help reduce blood pressure is a
great carbohydrate.
o
Carrots,
cucumbers, broccoli, mushrooms and green onions are great sources of vegetables
full of vitamins and minerals that aid in recovery.
o
Peanuts
are full of healthy fats and protein. Edamame is full of fiver, antioxidants
and vitamin K.
o
Adding
grilled chicken is a great choice of a lean protein.
·
Solstice
Wrap
o
Quinoa
is full of fiber and antioxidants. It can help with blood sugar levels and is a
great source of carbohydrates.
o
Spinach
is full of vitamin E and magnesium to help support the immune system.
o
Apples
are full of fiber and antioxidants and sun-dried cranberries are full of
antioxidants as well.
o
Pumpkin
seeds are great to help reduce inflammation. Roasted Pecans are a healthy fat
that has calcium, magnesium and potassium that help lower blood pressure.
o
Mushrooms
are full of fiber, protein and antioxidants. Chickpeas aid in digestion as well
as are a good source of vitamins, minerals and fiber. Excellent source of
protein too.
o
Adding
grilled chicken is a great choice of a lean protein.
·
Design
Your Own
o
Be
sure to choose your greens, choice of lean protein, toppings and dressings go
for the lighter oil-based ones.
Puget Sounds Soups
4402 Auburn Way N
Auburn, WA 98002
Menu Link: https://www.pugetsoundsoups.com/
·
Turkey
Avocado Club
o
Oven
Roasted Turkey is a great source of lean protein for your sandwich.
o
Swiss
and Cheddar Cheeses are full of protein and calcium that help create healthy
blood flow and support your muscles.
o
You
can ask to remove the bacon as it is not that healthy for you, but if you want
it you can have it!
o
Avocado
is full of healthy fats.
o
Green
Leaf Lettuce is a great source of hydration and vitamin K, while tomatoes are
full of antioxidants.
o
Multi
Grain Bread is full of phytochemicals that help reduce inflammation in your
body.
o
Add
a side salad like the Garden Salad to complete the meal and get in your
vegetables or a lighter broth soup like the country chicken noodle soup.
·
Chicken
Chipotle Sandwich
o
Chicken
Breast is a great lean protein to help your body recover.
o
Pepper
Jack Cheese improves your energy and can enhance athletic performance.
o
Green
Leaf Lettuce is a great source of hydration and vitamin K, while tomatoes are
full of antioxidants.
o
Baked
Multi Grain Bread is full of phytochemicals that reduce inflammation. The chipotle
mayo is ok, but maybe asking for an oil-based dressing would be the healthier
option.
o Add a side salad like the Garden Salad to complete the meal and get in your vegetables or a lighter broth soup like the country chicken noodle soup.
Panera Bread
1022 Outlet Collection
Way SW Auburn, WA 98001
Menu Link: https://www.panerabread.com/en-us/home.html?utm_medium=brand-microsite&utm_source=local&utm_campaign=yext&utm_content=menu
·
Tuna
Salad Sandwich on honey wheat with apple and side salad
o
Tuna
is a great choice of protein full of vitamin D and can help your immune system.
o
Honey
Wheat Bread is low in fat and there is no trans-fat. Great source of carbs.
o
Apple
and Side Greek Salad will help get in your fruits and vegetables.
·
Mediterranean
Bowl with Chicken
o
Brown
Rice and Quinoa are full of fiber and antioxidants. It can help with blood
sugar levels and is a great source of carbohydrates.
o
Chicken
is a great source of lean protein.
o
Arugula,
tomatoes, olives, cucumbers are wonderful vegetables rich in vitamins and
minerals to aid in recovery.
o Hummus, Lemon Tahini dressing and Greek yogurt are all a great source of protein, carbs and fats.
Olive Garden
35030 Enchanted Pkwy
S, Federal Way, WA
Menu Link: olivegarden.com
·
Herb-
Grilled Salmon, Broccoli and a side of Rice
o
Salmon
is a great source of Omega 3’s and decreases inflammation in the body to help
it recover.
o Broccoli is a great vegetable and side to get your greens in with lots of vitamins and minerals. Beware though is can disrupt your digestive tract since it is a cruciferous vegetable so just be careful how much you eat.
·
Shrimp
Scampi
o
Shrimp
is a good lean protein that is rich in vitamins and antioxidants.
o
Garlic
Sauce is light and not to creamy so great for digestion.
o
Asparagus
is full of folate and vitamins A,C and K. Tomatoes are great because they are
also filled with vitamins and minerals.
o
Angel
hair pasta is a great carbohydrate to refuel your body. Ask for a gluten-free option if being gluten or folic acid conscious.
·
Grilled
Chicken Margherita
o
Chicken
breast a leaner source of protein to help you feel full.
o
Fresh
tomatoes are packed with tons of vitamins and minerals and mozzarella is full
of potassium and zinc to help with immune system.
o
Pesto
is full of vitamins and healthy fats while the lemon garlic sauce is lighter
and aids in easier digestion for your body.
o
Side
of Broccoli is a great vegetable and side to get your greens in with lots of
vitamins and minerals. Beware though is can disrupt your digestive tract since
it is a cruciferous vegetable so just be careful how much you eat.
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
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
·
Orange
·
Pack
of Honey Stinger Chews
·
Superhero
Muffin
·
Crackers
·
Rice
Cake
·
HU
Crackers
·
Handful
of Grapes
·
½
Lara Bar
·
Nuts
·
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.
This concludes the restaurant and meal ideas for Women’s PAC-12’s. We hope these ideas help give you the fuel for a successful week of racing. Good luck to those racing! Be on the lookout for or next blog post coming soon!
*Note: I am not personally a certified nutritionist. These recommendations were made by consulting with the BWB team.