90 30 50 diet plan for swimmers

For swimmers, the 90 30 50 diet boosts performance and recovery with 90 grams of protein for muscle repair, 30 grams of fiber to ensure sustained energy, and 50 grams of healthy fats for long-lasting energy reserves. This nutritional balance is ideal for the high energy demands of swimming and aids in overall endurance.

Complete diet plan

Free shopping list

Article reviewed

90 30 50 diet plan for swimmers photo cover

Diet plan grocery list

Chicken breast

Salmon

Eggs

Greek yogurt

Cottage cheese

Brown rice

Quinoa

Sweet potatoes

Oatmeal

Whole wheat bread

Whole wheat pasta

Spinach

Kale

Broccoli

Bell peppers

Carrots

Tomatoes

Avocado

Blueberries

Bananas

Oranges

Apples

Almonds

Walnuts

Chia seeds

Flaxseeds

Olive oil

Coconut oil

Tuna

Lean beef

Lentils

Black beans

Hummus

Share this list

Diet plan overview

Swimmers need a diet that supports intense training and recovery, and the 90 30 50 diet plan for swimmers does just that. The plan’s allocation of 90 grams of protein helps repair and build muscle, 30 grams of fiber aids in digestive health, and 50 grams of healthy fats provide long-lasting energy. This nutritional balance is crucial for athletes who spend long periods training in the water.

This diet also emphasizes hydration and includes anti-inflammatory foods to reduce muscle soreness and enhance recovery time. It's perfectly suited to meet the high-energy demands of competitive swimming.

90 30 50 diet plan for swimmers exemplary product

Foods to eat

High-Energy Carbohydrates: Brown rice, whole-grain breads, and pasta to fuel long training sessions.
Protein Sources: Skinless poultry, fish, and plant-based proteins like tofu and tempeh to aid muscle recovery.
Hydrating Foods: Cucumbers, celery, and watermelon which help maintain hydration levels.
Electrolyte-Rich Foods: Bananas, sweet potatoes, and coconut water to replenish minerals lost through sweat.
Recovery Fats: Nuts, seeds, and avocados which provide essential fatty acids for inflammation reduction and energy.

✅ Tip

Focus on high-energy foods such as whole grain breads and pasta to support intense training sessions and aid in quick energy recovery.

Foods not to eat

Sugar-Laden Beverages: Sports drinks with high sugar content, sodas, and energy drinks which can lead to spikes in blood sugar.
Heavy Meats: Fatty steaks and pork which can be hard to digest before swimming.
High-Fat Dairy Products: Cheese, cream, and butter which might slow digestion before workouts.
Junk Food: Processed snacks like cookies and chips which offer little nutritional benefit and are high in unhealthy fats.
Excessive Caffeine: Coffee, tea, and caffeinated drinks in excess can lead to dehydration and jitteriness.

Main benefits

Swimmers will find the 90 30 50 diet plan for swimmers particularly beneficial as it supplies ample protein for muscle repair, fiber for sustained energy, and fats for long-lasting energy reserves. This nutritional balance supports intensive training routines and aids in recovery and performance enhancement.

📊 Nutrient breakdown of the 90 30 50 diet (Source)

How to budget on this diet plan

Swimmers using the 90 30 50 diet plan can save money by focusing on high-energy, low-cost carbohydrate sources like bananas and bagels for pre- and post-training meals. Buying proteins like chicken and fish in bulk when on sale and freezing them can reduce costs. Swimmers should also consider hydrating with simple water or homemade electrolyte drinks instead of purchasing expensive branded beverages.

Download the grocery list for FREE

✔️ Add and remove items
✔️ Sort items by store aisles
✔️ Share the list with your partner

Meal plan suggestion

7-Day Meal Plan for 90 30 50 Diet Plan for Swimmers

Day 1

Breakfast: Oatmeal topped with blueberries, bananas, and chia seeds
Lunch: Grilled chicken breast with quinoa and steamed broccoli
Dinner: Baked salmon, sweet potato mash, and sautéed spinach
Snack: Greek yogurt with sliced almonds and honey

Day 2

Breakfast: Scrambled eggs with spinach and whole wheat toast
Lunch: Tuna salad with mixed bell peppers, carrots, and olive oil dressing
Dinner: Lean beef stir-fry with kale, carrots, and brown rice
Snack: Cottage cheese with sliced apples and walnuts

Day 3

Breakfast: Greek yogurt with flaxseeds and fresh berries
Lunch: Grilled salmon over mixed greens with avocado and tomato
Dinner: Stir-fried lentils and vegetables (bell peppers, broccoli) with coconut oil
Snack: Hummus with carrot and bell pepper sticks

Day 4

Breakfast: Smoothie with spinach, banana, Greek yogurt, and chia seeds
Lunch: Quinoa salad with chickpeas, spinach, and a drizzle of olive oil
Dinner: Baked chicken breast with roasted sweet potatoes and kale
Snack: A handful of almonds and an orange

Day 5

Breakfast: Oatmeal with sliced banana, almonds, and a sprinkle of cinnamon
Lunch: Lentil soup with a side of whole wheat bread
Dinner: Grilled lean beef with quinoa and steamed broccoli
Snack: Avocado and tomato salad with olive oil and lemon dressing

Day 6

Breakfast: Whole wheat pancakes topped with fresh berries and a dollop of Greek yogurt
Lunch: Black bean salad with chopped tomatoes, avocado, and bell peppers
Dinner: Baked tuna steak with roasted carrots and a side of brown rice
Snack: Cottage cheese with sliced peaches and flaxseeds

Day 7

Breakfast: Scrambled eggs with kale and whole wheat toast
Lunch: Grilled chicken breast with brown rice and steamed spinach
Dinner: Salmon fillet with a side of quinoa and roasted bell peppers
Snack: Apple slices with almond butter

Download the FREE grocery list for this Diet plan

Want to learn more?

⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.