This blog is for athletes attending the Speedo Sectionals in Richmond VA from May 12th to May 15th. This meet is being held at the Collegiate School 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 RVA!
Breakfast
First Watch (GF and Vegan Options)
https://storage.googleapis.com/firstwatch-web/FWR0920_Nov20Menu_4R_ADA_Bar.pdf
9949 Iron Bridge Rd, Chesterfield, VA 23832
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
Da’Best Damn Breakfast
https://bestdamnbreakfast.com/menu
9545 Amberdale Dr, Richmond, VA 23236
Gullah Omelet: Eggs, cheddar cheese, sausage, onion, pepper, and tomato
*Eggs are a quick absorption protein
*Tomatoes have potassium, vitamins B and E
Veggie Omelet: Eggs, cheddar cheese, onion, pepper, and tomato
Da’Best Damn Breakfast: Two eggs, scrambled with cheese, choice of meat (bacon, sausage, or Turkey bacon), cheese grits, and biscuit
*Substitute cheese grits and biscuit for fruit, whole-grain toast, or potatoes
Millie’s Diner
http://places.singleplatform.com/millies-diner/menu?ref=google#menu_630691
2603 E Main St, Richmond, VA 23223
Mushroom, tomato, and white cheddar omelet
*Mushrooms are a rich source of fiber, protein, and antioxidants
*Tomatoes have potassium, vitamins B and E
Eggs Benny: Ham, 2 poached eggs on an English muffin with hollandaise
*Ask for hollandaise on the side
Devil’s Mess: Open-faced omelet with spicy sausage or veggies, onions, green peppers, garlic, tomatoes, and mild curry, finished with melted white cheddar and avocado
*A lot is going on in this meal but you can avoid simple things like the mild curry and/ or cheese to accommodate any dairy sensitivity. Most additional sauces are not necessary so you can ask for sauces on the side or removed from the meal
Lunch
Chipotle
https://www.chipotle.com/#menu
9873 Iron Bridge Rd, Chesterfield, VA 23832
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, and 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, and magnesium and isn’t artificially enriched like white rice.
**avoid chips and sour cream: chips include sunflower oil which can cause inflammation and disrupt digestion**
Little Nickel
https://littlenickel.co/wp-content/uploads/LN_Menu.pdf
4702 Forest Hill Ave, Richmond, VA 23225
Grilled Chicken: Whipped jalapeño feta, tomato, spinach, red onion
*Chicken has a very high protein content, which plays a very important role in sustaining muscles
Salmon L’Orange: Orange honey-ginger spiced glaze with garlic bok choy and rice (GF)
*Bok choy is loaded with vitamin A, C, and K and contains antioxidants as well as a significant amount of calcium and magnesium
Salmon Cake: Classic salmon cake with nickel slaw, caper tartar
*Salmon is full of protein, B vitamins, vitamin D, and heart-healthy Omega 3 fatty acids
The Daily Kitchen and Bar
https://www.toasttab.com/daily-kitchen-bar-carytown/v3
2934 W Cary St, Richmond, VA 23221
Quinoa Bowl: Sweet potatoes, roasted tomatoes, spinach, pesto, soft boiled egg (GF)
*Quinoa is filled with rich nutrients and high-fiber carbohydrates
*Sweet potatoes are rich in fiber, vitamins, potassium, and proteins
Buddha Bowl: Quinoa, sweet potatoes, chickpeas, broccolini, kale, shared onions, avocado, beet hummus
*Quinoa is filled with rich nutrients and high-fiber carbohydrates
*Sweet potatoes are rich in fiber, vitamins, potassium, and proteins
*Chickpeas and other legumes have calcium, magnesium, fiber, and other nutrients for strong bones
Chicken Panini: Organic chicken, white cheddar, arugula, tomato, caramelized onions, chipotle aioli (GF)
*Chicken has a very high protein content, which plays a very important role in sustaining muscles
*White cheddar cheese is a good source of vitamin A
Dinner
Shagbark
4901 Libbie Mill E Blvd, Richmond, VA 23230
Slow Roasted Atlantic Salmon: Creamy herbed orzo, wild mushroom ragout, grilled ramps, charred baby carrots, salmon roe truffled pea coulis
*Great source of Omega 3s and protein!
Brandy Butter-Glazed Chicken Breast: Pear, apricot, and pistachio salad, kabocha squash risotto, swiss chard foie gras emulsion
*Pistachios have nutrients like vitamin B6, which promotes blood flow by helping to carry oxygen through the bloodstream to cells
*Swiss chard is high in fiber and antioxidants
Tarrant’s Cafe
https://www.toasttab.com/tarrants-cafe-1-west-broad-st/v3/
1 W Broad St, Richmond, VA 23220
NY Strip: Side of mashed potatoes and green beans
*Steak is a good source of vitamin B12, iron, and zinc
Scottish Salmon: Olive oil and lemon, side of brown rice and green beans
*Brown rice is high in fiber, and magnesium and isn’t artificially enriched like white rice
*Olive oil which can reduce inflammation
Two Fish Tacos: Grilled Mahi-mahi, pepper jack cheese, corn relish, guacamole, lettuce, side of brown rice, and beans
*Mahi-mahi is another good source of Omega-3 fatty acids
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.