Lunch is just as important as breakfast. Lunch continues to fuel your swimmer and provide the calorie intake required for competition. Swimmers burn more calories than other athletes. You will want to make sure that your swimmer is taking in enough calories to sustain them through practices and swim meets. Eating (or fueling) should happen throughout the day in intervals. Healthy snacks throughout the day can ensure your swimmer has a constant supply of fuel.
Nutritionists recommend that kids ages 9-13 take in 1,600 – 2,000 calories a day (males) or 1,800 – 2,200 per day (females). However, swimmers need more! Our competitive swimmers burn, on average, 580 to 704 calories per 60 minutes of swim – depending on their body weight. So, if your swimmer practices two hours daily, they will need to take in additional 1,160 and 1,408 calories per day. It’s important to make sure these additional calories are low in fat and healthy.
I am happy to share with you two healthy lunch ideas for competitive swimmers that provide nutritious caloric intake. As always, I suggest meal prepping on Sundays. Just one less thing to worry about during the hectic weeks of school, work and swim practice. You may want to double the ingredients so that the meals last for a couple of days.
1 Large Apple – Honey Crisp
1/2 lbs. of Brussel Sprouts
3 Cups Red Cabbage
1/3 Cup Walnuts
1 tbsp Pure Honey for Pure Maple Syrup
1 tbsp Mustard
1/4 tsp Salt
1 tbsp Apple Cider Vinegar
1/4 cup Extra Virgin Olive Oil
1 Ripe avocado peeled and pitted
2 tbsp sour cream
2 tbsp minced fresh cilantro
1 tbsp fresh lime juice
2 tbsp fresh garlic
Salt and pepper to taste
2 cooked boneless skinless chicken breasts – cut into cubes
8 butter lettuce leaves or 1 Garden Herb Spinach wrap cut in half
The spinach wrap is best to take for lunch and the butter lettuce is best at home. Again double the ingredients to have for a couple of days.
Be Well, Swim Hard!! – Benetta Rodgers
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