My days always start super early with a workout or swim practice, and the hardest thing for me to do is to get something in my system at that hour of the day. I take the fast and basic approach with 20 grams of protein powder, 1 scoop of carb mix with about 6 ounces of water. That gets me through any morning workout.
Once the workout is complete, it's another shake, with 30 grams of protein with glutamine to start the recovery process. The key to this shake is getting it down within 15 minutes post-workout, so I have it already measured out in a shaker in my bag, and all I have to do is add water. Now is the stage of the game where my appetite starts to roar. It becomes a game of speed, how fast can I get home, shower, and get a real meal down the hatch.
My go-to options are a bagel and egg sandwich or oatmeal with almond butter and fresh blueberries. That oatmeal all blended together tastes like a warm blueberry muffin just out of the oven. I will consume somewhere in the range of 500 to 600 calories for breakfast at this time.
Something else I've gotten into lately is juicing. I make two different kinds and switch them around throughout the day. One I'd reach for in a post-workout juice is a blend of green apple, strawberries, pitted cherries, celery, cucumber, and lemon.
Lunch consumption can vary depending on when my next workout is, but nine times out of 10 I am having leftovers. I always cook enough at dinner to have it the next day. It just makes life easier to manage a busy schedule and a "swimmer" appetite.
My favorites: chicken stir-fry on a bed of pad Thai noodles or blue cheese turkey burgers and black rice.
Before heading to an afternoon workout it’s time for another juice shot. When I juice, I am only taking in about 4 to 6 ounces pre-workout, and I want a little energy kick, so I like a blend of spinach, kale, parley, and pear at this time of day.
Depending on when my last solid meal was, if I haven't eaten within an hour of the workout I get another mix of protein/carb shake in, the same one I do first thing in the morning.
Post-afternoon workout snack:
Once the workout is complete, I have a 20-gram protein shake with glutamine.
Dinner is always a time where creativity begins; I love to cook and make up new recipes. One of my latest was a twist on jambalaya: chicken, sweet turkey sausage, okra, and red quinoa. I normally eat my last meal before 8 P.M. and I may have a little snack if I am up, but I rarely ever eat past 10 P.M.
My favorite snack is gluten-free yogurt-covered pretzels.
General eating rules:
I eat a fair amount of gluten-free pastas and eat more quinoa than rice (it's healthier on my digestion, so I train better). I do not drink or cook with milk because of a lactose sensitivity, so it's almond milk for me. I also stock plenty of coconut oil, fresh herbs, seasonings, and cooking wines in my pantry.