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.

 

**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**

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

https://static1.squarespace.com/static/59e7b5c6d7bdce1a6351f6de/t/627438806e629745859d0967/1651783809222/ONLINE+MENU+5%3A5%3A22+copy.pdf

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.

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