Swimmer-G

Graphics by Gabriel

What To Eat

Breakfast: some protein rich foods such as Peanut Butter or Chicken some fruits (Blueberries,Strawberries, and Bananas) as well as Toast or an English Muffin. Lunch: Sliced Fish, Tomato, Boiled Eggs, as well as Yogurt and Fruit

Dinner: chicken, grilled fish, spinach, beets, sweet potatoes, and avocado

Whole grain cereal with milk, fresh fruit or oatmeal with banana or cinnamon. One to two hours before, the swimmer should also eat a light snack such as fresh fruit or a sports bar.

Oatmeal, Brown rice, Sweet potatoes or white potatoes with skin, 100% whole wheat bread and pasta, Grapefruit, Apple, Bananas, Blueberries, Cantaloupe

Whole grain cereal with milk, oatmeal with banana or cinnamon, fresh fruit or yogurt.

Pasta salad, plain sandwich, bananas, grapes, apples, dried fruit (raisins, craisins, apricots, mango), cereal bars, yogurt and unsalted nuts fruit smoothies, yogurt fruit cup, fresh fruit or toast and jelly (or peanut butter with bananas). whole wheat pita and hummus, white meat sandwich, chocolate milk (protein and calcium to strengthen bones and feeds amino acids in the muscles), tuna salad, eggs, nuts, edamame, smoothie with dairy and omelets or fried eggs on toast.

Gabriel Fowler