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Garrett Weber-Gale, part of the "greatest" swim relay in Olympic history is on a mission to educate
swimmers on better nutrition. For more nutritional tips, visit AthleticFoodie.

  • Hydrating for Success
  • Protein Power!
  • Staying Energized
  • Sugar Cravings
  • The Grocery Store
  • Fueling After Practice
  • Spaghetti Fest Myths
  • Bedtime Eating 411
Have anymore additional tips?
Share your comments below!
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Ani
3 years ago.
great info. i swim for Hawaii Swim Club in Maui,Hawaii and i have been trying to eat better for awhile. This is just what i needed to really get started. thank you for doing these videos they really help!!!
Garrett Weber-Gale
3 years ago.
You are very welcome! Keep working hard and eating right...
Terri jones
3 years ago.
What is a good recipe for the swimmer as far as a protein shake goes???
Garrett Weber-Gale
3 years ago.
There are a lot of good options out there for protein and recovery shakes. I'd recommend speaking with a nutritionist or a coach to find out what might be the best for you.
Kelli RD
3 years ago.
As a swim mom an a registered dietitian I agree with you Garret that talking with a nutritionist is a good idea. While athletes do need more protein than non athletes, too much protein leads to your kidneys having to get rid of it, taking water and calcium with it. Too much protein is especially not a good thing for female swimmers who have amnorea, which is common, since it also effects calcium. Here is a good site to learn more about protein for atheletes http://sportsmedicine.about.com/od/sportsnutrition/a/HighProteinDiet.htm
Garrett Weber-Gale
3 years ago.
Great information. Thanks for the input:)
Julie Gray
3 years ago.
Good job. As a registered dietitian and parent of a swimmer, I will pass your links along to other swimmers.

I'd like to suggest low-fat chocolate milk as an affordable, highly nutritious post work out drink.
Garrett Weber-Gale
3 years ago.
Julie, great idea. When I was younger I used to drink chocolate milk after practice sometimes too. Thanks for your interest!
nora
3 years ago.
Hi Garrett, after training I do not have to much hungry, my stomach is too close. I do not like snack. I finished my workout at 9pm, and eat before my dinner at 6pm. Any suggestion? I am 47 and still swimming for hours.
Garrett Weber-Gale
3 years ago.
Try and eat something before and after your workouts. If your stomach doesn't feel like it can eat a lot after workout I would experiment eating different foods to find what works for you. Instead of eating all at once try and space it out so you feel better. Good Luck!
pearl
3 years ago.
my mom only buys organic food. i love your videos especially when you throw the snacks in the pool. i kind of like eating organic. i usually eat an orange or apple after my long practices
Garrett Weber-Gale
3 years ago.
I'm so happy your parents are providing you with good and nutritious foods. An apple or orange is good, but also try and have something with some protein after practice too.
John Winters ND
3 years ago.
What is your favorite protein drink?
John Winters ND
3 years ago.
Excellent job,Garrett! Thank you so much. My daughter is in track,and the same ideas apply. As a Naturopathic physician, I have a lot of training in nutrition (amongst other things) and you did a great job in making good nutrition attractive and do-able! Like the MOM's comment above,I am glad someone else is saying this,too. John
Garrett Weber-Gale
3 years ago.
Thanks for the support John. I'm really happy you got something out of the videos!
Eli
3 years ago.
are raspberry and blackberrys good for an after a really hard practice? is yogurt good for you to?
felix medina
3 years ago.
I want to know about what to eat after a hard swimming practice
Garrett Weber-Gale
3 years ago.
Berries are great because they have anti-oxidants. I generally eat berries at breakfast in cereal or oatmeal.
Denise
3 years ago.
My son is a swimmer and I too am glad to see you reinforce the things that I harp about all the time, like whole grain over white (a real point of contention at the moment) and that veges and fruits are always a better choice than something out of a package! Thanks for the advice...PS my son was in Austin last week swimming at the American Short Course Championships and said the highlight of the trip was warming up in the lane next to yours...Thanks for being a great example to a younger swimmer!
Garrett Weber-Gale
3 years ago.
No question that fresh is the way to go. Please tell your son I say hello and that I wish him tons of success! Also, please tell him to say hi next time he sees me...I'd love to talk with him.
Mark
3 years ago.
Good points on the grocery store. If you don't have it you won't eat it. (The bad stuff.)
Becky
3 years ago.
Great videos-
How about some recipes for protein shakes/smoothies.

Really looking forward to your next videos, planning on emailing these to my kids.
Garrett Weber-Gale
3 years ago.
Great idea on the protein shakes and smoothies. You need to be careful to watch the sugar content on those...
Dara
3 years ago.
Great video. I am going to share it with our two sons. This is how we eat in our house, but hearing it from an Olympian, not their mom, is outstanding. Hopefully swimoutlet can post the portions and instructions for the beans and rice recipe. That looked delicious! Maybe swimoutlet can have a recipe link on its site.
Garrett Weber-Gale
3 years ago.
You can check out the recipe here...https://docs.google.com/document/d/1w4iidIBvfDiHPoip2Q66mn6v1KwTWGFEPbGrN2zhqbw/edit?hl=en&pli=1
Deborah
3 years ago.
Would love to try the recipe for my picky middle school runner! What are the portions of the Red Beans and Rice meal?
Garrett Weber-Gale
3 years ago.
I use about 40% brown rice and 60% red beans. Eat until you feel good, not until you're full.
Brenda
3 years ago.
Great info! My daughter is on a gluten free diet. What alternatives do you suggest to replace the whole grain wheat products like breads, pastas, crackers, etc. Thanks!
Garrett Weber-Gale
3 years ago.
Honestly I don't know much about gluten-free. For this I would try and seek the help of a nutritionist who specifies in gluten-free...
Abbey
3 years ago.
Garrett, do you have any tips for a dancer who has trouble shedding weight on her legs? What foods should I avoid? What foods should I eat more of? Many of my friends tell me I should try the vegetarian thing, but I thought there might be a less drastic solution.
Garrett Weber-Gale
3 years ago.
I eat a mostly plant-based diet and it works great for me. Watch how many processed foods you're eating. Try to have your fats be unsaturated fats. Minimize the amount of sugars you have at night.
Ann
3 years ago.
Awesome videos--as a mom of three competive swimmers--your information rocks--the competition gets more and more intense, so getting their bodies to maximize their workouts is another great step in the right direction. Thanks for the good work--would love for you to come talk to our swim team in WI sometime!! hint hint!!
Garrett Weber-Gale
3 years ago.
Nutrition is so important. You're exactly right; as competition gets more and more intense it becomes even more important to watch the little things to maximize their workouts. I would love to come talk in WI sometime..where are you in WI?
Ann
3 years ago.
Just showed the videos to my daughter too....she loved them and thought it would be a fantastic experience to meet you in West Bend!!! The stretching really interested her as she has very tight muscles and hopes that will improve her times too!!
mwe
3 years ago.
What about these high protein power bars my son insists on immediately following a hard work out? They're expensive and loaded with "other" ingredients. What are some good recovery alternatives fresh from my kitchen? Thanks.
Garrett Weber-Gale
3 years ago.
I was all about the protein bars when I was younger too. Some of them are actually good. Maybe try some string cheese, beans, fig newtons, almonds, pineapple, even spinach for a snack after workout. Try and read as much as you can about healthy snacks to recover on too.
Marie
3 years ago.
Thank you! I had my young kids watch this and they really enjoyed everything--especially seeing you throw the bad food in the pool--had to watch that about 5-6 times! They're looking forward to the next two videos!
Garrett Weber-Gale
3 years ago.
Get that garbage outta here haha!!
Karen L
3 years ago.
Great info Garrett, my daughter is dariy free. Need advise for other ideas to make sure she's getting the protein for recovery. We don't want to over do the soy thing Any suggestions to have would be great.
Karen
Kelli RD
3 years ago.
Have you tried Quinoa ? It is plant based yet complete protein full of nutrients. All recipes has a great bean and quinoa dish. My daughter also loves Quinoa porridge made with almond milk. We add in fruits like apples, cranberries, currants towards the end of cooking. We also throw in some nuts and cinnamon for exta protein and nutrition. Be sure to soak you quinoa for at least 20 minutues and rinse well before cooking.
Garrett Weber-Gale
3 years ago.
Quinoa is really healthy. I cook with it at times but probably should start making it more frequently. I like the sound of that porridge. Recipe?
JD
3 years ago.
Quinoa is also gluten-free, bonus!
Garrett Weber-Gale
3 years ago.
I don't drink dairy milk either. I drink soy, almond, and rice. The beans after practice are really a great way to get protein. To tell you the truth, sometimes I even take a little tupperware of beans or something to practice to eat right after I finish workout.
Nancy
3 years ago.
I really like your nutrition tips because you're focused on good choices for real foods, as opposed to gimmicky diets and supplements. Have you been reading Michael Pollan? ("Eat real food. Not too much. Mostly plants.")

It seems like I'm always hungrier after swimming than after bicycling or other physical activities. Any thoughts on how to manage the swimming appetite? I did find that eating a snack (fruit and a small carton of soy milk) right after workouts took the edge off my hunger and stopped me from raiding the refrigerator the minute I got home.
Garrett Weber-Gale
3 years ago.
I have read some of Michael Pollan's work...smart and inspiring guy!

Are you eating differently before or during biking than you are when you're swimming? Eating directly after workout is essential.
Daria
3 years ago.
Great video! Can you provide the portions for the ingredients on your bean dish? It looks delicious! Can't wait to make it!
Garrett Weber-Gale
3 years ago.
Click the following link to see the red beans and rice recipe! https://docs.google.com/document/d/1w4iidIBvfDiHPoip2Q66mn6v1KwTWGFEPbGrN2zhqbw/edit?hl=en&pli=1
Phyllis Howard
3 years ago.
Hi... Looked up the recipe but the rice wasn't mentioned! How much rice, what kind would be best to use and at what stage of the cooking do you add?
Thanks!

Phyllis
Garrett Weber-Gale
3 years ago.
I like using brown rice or Forbidden rice. You can add this at the very end. I put some rice in the bottom of the bowl and cover it with the beans.
Melissa D
3 years ago.
I am going to try your recipe tonight. As a Registered Dietitian, I am very impressed with your videos, excellent advice. I am going to make this recipe tonight for my 13 year old baseball player. And since he does not always listen to his mom regarding nutrition, I will send him your link, perhaps he'll listen to you. Keep up the great work! Melissa
Garrett Weber-Gale
3 years ago.
Haha I guess that's how kids are! I'm sure I didn't listen to some of the things my Mom said when I was younger. Hopefully I can help him realize eating right is important. Thanks for the support:)
Jess
3 years ago.
Wonderful info, helpful for athletes at any level and age. Thank you for sharing! Please share more.
Tammy
3 years ago.
Fig Newtons are a favorite post workout snack for my little ones. I often bring them to share with other kids on the team, but they shy away from them and go for the oreos. Fig Newtons are with the cookies so I do go down that isle frequently, keeping my eye on the real prize!
Garrett Weber-Gale
3 years ago.
Fig Newtons are definitely a great snack. Hopefully the other kids will catch on someday...
Kelli RD
3 years ago.
LOVE THE VIDEOS !!! So I think water would be a great topic. I am a dieititian and mother of 2 teen swimmers and it is so hard to get them to drink ! I just finished teaching 8th graders a few classes on nutrition and I found that the soccer and basketball kids drank 5- 7 water bottles per day but the swim kids were only doing 2 per day !! Are they drinking the pool or do they think they are camels ??? I think a word from you would be awesome.
Garrett Weber-Gale
3 years ago.
Hydrating is very important. Part of the reason swimmers don't drink as much is because they're in the water and don't notice sweating nor heat as much. However, they still need lots of hydration. I try and always keep a water bottle near me and sip all day long. If you start your workouts dehydrated there's no way you can ever achieve maximum output from your body.
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