The Elite Swimmer’s Guide to Eating Out

You’re on the road again for the second weekend this month. You had to wake up at the crack of dawn and didn’t have time to eat. You can feel your stomach gurgling. Alas, your old friend McDonald’s shows up on a billboard not five minutes later. The internal dilemma begins. What should I eat to make sure I start the meet off right? CAN I eat anything at McDonald’s (or any fast food chain) that will actually help me swim fast? Eating out isn’t IDEAL, but there are options almost anywhere you go. While it’s imperative for the elite swimmer to eat the right nutrients at the right time, eating out doesn’t have to totally derail you.

Let’s start with protein. You’re going to want to make sure you get plenty of it (roughly 1+ gram per lb of body weight for the day). If you go out to eat before and after the meet, you can use the palm of your hand to measure your protein portions. The number of palms needed will vary depending on age, weight, height, activity level, etc. As a starting point, women should aim for at least 1 palm size portion of protein at each meal, and men should aim for 2. When you’re on a time crunch (getting close to competition time), opt for grilled chicken in place of red meat burger patties. The lower fat content will keep it from sitting too heavy in your stomach. Avoid fried meats (and other fried foods) at all costs. These have a lot of processed saturated fat and are going to make you feel sluggish and slow in the water.

Carbs are next. It’s imperative that you get enough carbs, as they are your main source of energy. You will want to center your meals around food containing complex carbs that are high in fiber like whole/sprouted grains, fresh fruits & veggies. However, if you have 2 hours or less before your next race, simpler carbs and foods with a lower fiber content like white potatoes, white rice, dried fruit and bananas may be your best bet. A note on veggies: not all salads are created equal. Look for salads that contain a mix of greens, not just iceberg lettuce. Keep in mind, a salad needs to have adequate amounts of protein and carbohydrates (from quality sources) to qualify as a main course for the elite swimmer.

Last but not least, fat. Fats are extremely important for growth and development and should not be ignored. The elite swimmer simply needs to make sure they are eating more of the “good” fat (monounsaturated, polyunsaturated), and less of the “bad” (processed saturated fat, trans fat, hydrogenated fat). When you’re out to eat, some healthier fat options might include fish, avocado/guacamole, nuts/seeds, or cheese. For example, you can try swapping out mayo on a sandwich for an avocado spread. It’s important to note that fats should be limited near competition time (within 1 hour or less), since they are slower to digest and are not your main energy source. When you have ample time in-between races, make sure to add in a little bit of those healthy fats to make it a balanced meal. The SwimStrong Dryland website has several resources you can refer to (The Basics of Nutrient Timing, Meal Timing Flow Chart – Meets, etc.) if you have more questions about nutrient/meal timing.

It can be overwhelming trying to decide what to order at a fast food chain or restaurant. Following these principles will get you off to a great start. You can also reference the SSDL Fast Food Menu Guide for specific ideas on what to order. What you eat on the road will affect how fast you swim – plain and simple. This is your opportunity to separate yourself from the rest. Your food choices could be the difference between a second dropped or a second gained. Give yourself one nutrition goal at a time, and then continue to build on those goals. With some practice and self-control, you’ll be saying no to that Big Mac and fries in no time.

Disclaimer:

All nutrition information presented and written within SwimStrongDryland.com are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Each individual’s dietary needs and restrictions are unique to the individual. The reader assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or supplement.