MONDAY / TUESDAY (Practice Days)
- 7:30 AM: Overnight oats (GF oats + almond milk + berries + honey) OR scrambled eggs + toast (GF option).
- 10:00 AM Snack: Banana + peanut butter OR granola bar (check GF/DF label).
- 12:00 PM Lunch: Chicken or bean burrito bowl (rice, beans, veggies, salsa) OR turkey sandwich (GF bread).
- 1:00-1:30 PM: Start sipping water/electrolytes (aim 16-24 oz).
- 3:30 PM Post-Practice: Protein smoothie (almond milk + banana + protein powder) OR tuna + crackers.
- Dinner: Grilled chicken + sweet potato + broccoli OR spaghetti (GF pasta) + meatballs.
WEDNESDAY / FRIDAY (Pre-Meet)
- Morning: Same as Mon/Tues.
- Snack: Apple + almonds OR energy bites (recipe below).
- Lunch: Rice + chicken/veggie stir fry OR turkey + quinoa salad.
- Hydrate: Keep sipping water + electrolytes!
- Dinner: Salmon + rice + spinach OR baked potatoes + beans.
- Night Snack: Rice cake + almond butter.
THURSDAY (Dual Meet)
- Breakfast: Smoothie (banana + berries + spinach + protein) OR toast + egg.
- Mid-Morning Snack: Oat bar OR fruit + nuts.
- Lunch: Pasta salad (GF pasta + chicken + veggies) OR rice + grilled tofu.
- Pre-Meet Snack (1 hr before): Applesauce pouch OR pretzels + hummus.
- Post-Race: Chocolate almond milk OR smoothie + banana.
- Dinner: Celebrate with your fav protein + carbs combo!
SATURDAY (Invitational)
- 2 hrs before race: Toast + PB + banana OR oatmeal.
- 30-60 mins before: Small snack (fruit or bar).
- Post-Race: Smoothie or chocolate milk.
- Lunch/Dinner: Lean protein + rice/potatoes + veggies.
Hydration Hacks 🚰
- Start your day with water.
- Sip all day, aim for 60-80 oz.
- Add electrolytes (look for low-sugar!) during/after practice or meets.
- Coconut water = great natural option.
What to Avoid the Night Before a Meet:
- High-fat, high-fiber meals: Heavy, rich meals can make you feel sluggish or cause stomach issues.
- Sugary foods or too much sugar: Avoid overly sweet desserts, sugary snacks, or too many high-sugar drinks as these can cause energy crashes or bloating.
- Caffeine : This can interfere with your sleep quality and hydration.
Final Tips:
- Don’t skip meals! Your body needs fuel.
- Try foods before race day – no surprises!
- Sleep = fuel too. Aim for 8 hrs.
- Pack snacks in your bag!
Week 2 Calendar: Switch It Up!
(Mix and match from Week 1 or try these new ideas)
- Breakfast Options: Breakfast tacos (egg + beans + salsa, GF tortilla), Yogurt parfait (dairy-free yogurt + fruit + granola).
- Lunch Ideas: Chicken wraps (lettuce wraps if GF) or baked potato bar (add beans, salsa, chicken).
- Snack Ideas: Trail mix, hummus + carrots, protein muffins (recipe below).
- Dinner Options: Stir fry (rice + veggies + beef/chicken), Tacos (GF shells + meat/beans + toppings).
Recipes
1. Energy Bites:
- 1 cup oats (GF), ½ cup peanut butter, 2 tbsp honey, ¼ cup chocolate chips (dairy-free). Mix, roll into balls, chill.
2. Protein Muffins:
- 2 ripe bananas, 2 eggs, 1 cup oat flour (GF), ½ cup almond butter, ¼ cup maple syrup. Bake at 350°F for 20 min.
3. Smoothie Idea:
- 1 banana, ½ cup berries, 1 scoop protein, almond milk, spinach. Blend and go!
Grocery List (2 Weeks)
Proteins: Chicken, eggs, tuna, salmon, turkey, beans, tofu
Carbs: GF oats, rice, GF pasta, sweet potatoes, bananas, apples, berries
Healthy Fats: Peanut/almond butter, nuts, seeds, olive oil
Veggies: Spinach, broccoli, carrots, peppers, lettuce
Extras: Almond milk, DF yogurt, protein powder, GF bread/tortillas, hummus