Energy-boosting meal plan for swimmers

• Non-Starchy Vegetables: Broccoli, peppers, and cucumbers are low in carbohydrates and rich in vitamins and minerals.
• Lean Proteins: Chicken, turkey, fish, and tofu are excellent sources of protein without significantly affecting blood sugar levels.
• Whole Grains: Brown rice, quinoa, and barley provide fiber and slow-digesting carbohydrates, helping to stabilize blood sugar levels.
• Healthy Fats: Avocado, nuts, seeds, and olive oil contain heart-healthy fats that can improve insulin sensitivity.
• Fruits: Berries, apples, and citrus fruits are lower in sugar compared to other fruits and can be enjoyed in moderation.

• Sugary Foods: Avoid sweets, candies, pastries, and sugary beverages, as they can cause spikes in blood sugar levels.
• Processed Carbohydrates: White bread, white rice, and sugary cereals should be limited, as they can lead to rapid increases in blood glucose.
• Saturated and Trans Fats: Limit foods high in saturated fats like red meat, butter, and full-fat dairy, as well as foods containing trans fats like fried foods and packaged snacks.
• High-Sodium Foods: Processed meats, canned soups, and salty snacks should be consumed in moderation, as they can increase blood pressure and risk of heart disease.
• Alcohol: Limit alcohol consumption, as it can interfere with blood sugar control and increase the risk of hypoglycemia.

To sustain energy during long swims and optimize recovery, incorporate these beneficial substitutions:

• For a protein-rich seafood option, scallops can replace tuna in your meals, offering a delicate flavor and texture.
• To enhance your intake of healthy fats, pumpkin seeds can replace almonds in your snacks and salads.
• For a nutrient-dense carb, spelt can replace quinoa, providing a different texture and rich flavor.
• To diversify your greens, bok choy can replace spinach in your stir-fries and salads.
• For a refreshing fruit option, kiwi can replace oranges, adding a tart flavor and vitamin C boost.

Swimmers need lots of energy, but that doesn’t mean a high grocery bill. Bulk buy whole grains like quinoa and brown rice. Go for frozen fruits and vegetables to save money while still getting necessary nutrients. Canned fish, like tuna and salmon, is a cost-effective protein option. Homemade snacks like energy bars or trail mix can also provide energy boosts without the high cost of store-bought alternatives.