Swimmers are known to have to eat copious amounts of food. Since I have been using the MyFitnessPal app, I have been able to follow what I should be eating and making sure I am eating enough of the right stuff. One of the simplest ways for me to meet my nutritional needs is to add peanut butter into my diet. Peanut butter has become more of a staple because it is a simple way to get protein and mix it with various carbs.
On a typical morning, I will go to my campus cafeteria and place an order for a veggie omelette with cheese. These are decent sized omelettes that are roughly made with two large eggs. I will then get a bowl of yogurt with honeydew and granola. I will also get a glass of chocolate milk, orange Gatorade, or fruit-infused water if it is available. If I have training in the morning, I will make sure I eat a granola bar of some sort before training, this way I have something in my stomach and do not feel light headed while doing my reps.
About two hours out from my afternoon practice, I will make a peanut butter and jelly sandwich and partner it with string cheese. Other good options are ramen, mac and cheese, a bowl of cereal or oatmeal. It is important to eat something two hours out from practice so that it can be digested enough so you won't feel sick, but there needs to be an appropriate amount of protein and carbs to help energize you for a two hour practice.
After practice, I will consume a protein shake if I find that I won't be eating right away to tie me over until dinner, or I'll go to my room and eat something I had already prepared. One of the best options for a college student who wants to eat healthy is to invest in a crock pot. It is so easy to make healthy meals from chicken pot pie to chili to soups. There are so many options that are within budget and can help an athlete refuel properly after an intense practice. I also have some frozen meals in my room that I will use when I don't feel like preparing a meal. This mainly consists of Marie Callendar's Chicken Pot Pies or a Stouffer's meal. I also have meals that I froze that I can simply reheat to eat. There are also the trusty old cans of soup or Chef Boyardee that can be cracked open to be a simple meal. I also recommend using your meal exchanges and getting a sub from Subway that is filled with a protein and vegetables.
College is hard because many of the meals offered in the cafeteria are based on fast food and pizza because that is what many college students are actually going to put on their plate. I like to make sure what I am putting on my plate is going to help me in and out of the pool. Since upping my calories, I feel more energized to complete my training and to do my schoolwork. I am also sleeping a lot better. If you want to make better meal choices outside your sport, you can follow my guidelines on what I eat. Happy eating!
