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:

 Restaurants
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.

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