By Delaney Lanker, Swimming World College Intern
A lot of bloggers have been posting about what they eat in a day, so I thought I’d give it a try too.
As swimmers, we tend to think we can eat anything we want. I thought so too, until my freshman year of college. I didn’t believe that I could gain weight training 20 hours a week– well, I was wrong. The dining hall and late night pizza got the best of me my freshman year and I worked the rest of my sophomore year to lose the weight I had gained. Now, I live off campus and cook most of my meals every day.
However, as an D1 athlete, making time for healthy meals isn’t easy. We have to wake up before the sun comes up, go to class after morning practice and by the time I get home from afternoon practice we are hungry, exhausted and just want food now. But, over the past year and a half I have learned a couple things about cooking for a hungry and busy swimmer on the go.
So here’s what I ate in a day:
1. Breakfast
Photo Courtesy: Delaney Lanker
Berry Smoothie
Honey Nut Cheerios
Smoothies are my way of slipping foods I don’t like into my diet. I don’t like kale or Greek yogurt, however I know that they are super foods that will help me stay healthy. Smoothies are also easy and perfect for my busy on the go lifestyle.
Pack a smoothie the night before, put it in the freezer and then let it defrost during morning practice, then it will be ready to drink afterwards.
2. Lunch
Photo Courtesy: Delaney Lanker
Turkey sandwich on whole wheat bread
Carrots
Grapes
Nothing too exciting, I know. It looks like my mom packed my lunch (guess she’s rubbed off on me).
Sandwiches are such an easy way to get all of your food groups in– whole grains, protein, some spinach and cheese. You can pack them and take them to go or buy one that is a little more fancy than my lunch box sandwich.
3. Dinner
Photo Courtesy: Jordan Domeier
Chicken breast seasoned with Italian seasoning
Steamed broccoli
Sweet potatoes (pictured above)
Dinner is all about planning ahead. After practice I do not want to make an entire dinner, nor do I have the energy. So, on the one afternoon I have off practice or on the weekends, I do some meal prep. I’ll usually cook three chicken breasts at once and then pasta, rice or these delicious potatoes ahead of time. So, when I get home from practice all I have to do is heat up the chicken and potatoes in the microwave and then steam some sort of veggies. It’s very basic, but it works.
Don’t be fooled by these awesome looking potatoes, I’m really not a great cook. I know how to make the basics and then try and switch it up sometimes with some easy crockpot chili or meatballs. The keys are to plan ahead, cook in bulk, and keep it simple.
4. Dessert
Photo Courtesy: Delaney Lanker
Salted Caramel Cupcakes
So I don’t eat healthy all the time. Sweets are actually my downfall. Cupcakes, brownies, cookies, candy, ice cream, chocolate…you name it, I love it. And I love to bake. Those cupcakes in the picture are made from scratch, salted caramel cupcakes. They are my favorite. I could eat way too many of these at once if you let me, but thankfully I have roommates who like them too.
Eating sweets is all about moderation, you don’t have to completely cut them out of your diet; eating healthy as an athlete comes with treating yourself too. We work hard, we earn dessert every day. So, don’t eat the whole tray of cupcakes at once, but there is no shame in having one, or probably two, of them after dinner.
5. Snacks
Kind Bar (before AM practice)
Terra Veggie Chips (mid day snack)
Wheat tortilla with peanut butter and honey (before PM practice)
Snacks are a very important part of an athlete’s diet. Because we work out so much, the three main meals a day won’t cut it. However, the types of snacks you eat can affect you. Don’t just eat junk food. That’s why I love Terra Veggie chips, they give me the satisfaction of eating a bag of chips but much healthier. Also, making sure to have something to eat before your practices will give you necessary fuel for the workout.
Great ideas.