10 Items That Should Be on Every Athletes Shopping List

As we all now know, appropriate fuelling and refuelling is vital for our performance as an athlete, so it stands to reason that what goes onto an athletes weekly shopping list will play a big part in the results they see in training and competition.

So, what foods should we be eating? 

As a Sports Dietitian who has worked with and seen great results for almost every possible body type, age of sportsperson, technical ability and sporting background, I’ve definitely found some common traits when it comes to what we should be eating.

Precision Athletica Athlete Shopping List

So, in no particular order here are my Top 10 Items That Should Be on Every Athletes Shopping List:

1. Avocado

Avocado’s are full of healthy monounsaturated fats which are great for your heart health, with that in mind they are definitely a great option for your athlete shopping list.

2. Oily Fish or Flaxseed Meal if Vegan or Vegetarian

Oily Fish (Tuna, Salmon, Sardines) is a fantastic source of Omega 3 fatty acids which are great anti-inflammatories, so can assist with recovery. Also, they are great for your heart and mental health.

Athlete Shopping List Oily Fish
3. Oats

Oats are a great source of low Gi carbohydrates that will give you long lasting energy – perfect for a long day of training or competition.

4. Legumes

Legumes contain plenty of fibre and prebiotics which are great for your gut health. If you are vegetarian or vegan, they also provide a good amount of protein, just remember to pair them with a whole grain so that you are getting sufficient quantities of all amino acids.

Athlete Shopping List Legumes
5. Berries

All berries (mix it up and try different varieties where possible) are a good source of anti-oxidants like Vitamin C, which is great for your immune health and the absorption of iron.

6. Green Leafy Vegetables

Leafy green vegetables like spinach, kale, broccoli, cabbage and bok choy, are packed with vitamins, minerals and fibre. They are particularly high in Vitamin K, a fat soluble vitamin which helps regulate blood clotting, protects bones from osteoporosis and are also another great anti-inflammatory.

Athlete Shopping List Kale
7. At Least 3 Different Colours of Vegetables

Red vegetables (tomatoes, red capsicum, beetroot) are high in lycopene which is an important antioxidant in heart health and helping to fight infections.

Orange vegetables (carrot, pumpkin, sweet potato) are high in Vitamin A which supports our eyesight and regulates our immune system.

Purple vegetables (eggplant, purple carrots, purple cabbage) are rich in anthocyanin which are good for mental health and lowering inflammation.

Athlete Shopping List Vegetables
8. Greek Yoghurt

Greek yoghurt contains a fantastic source of protein to aid recovery, calcium to support bone health and probiotics to support gut health. Remember to look at the sugar level and aim for less than 15g sugar / 100g.

Athlete Shopping List Greek Yoghurt
9. Quinoa, Brown or Basmati Rice

Wholegrains like quinoa and brown rice are a terrific source of Low Gi carbohydrates and B Vitamins, giving you long lasting energy to help you train at your best. Additionally, they are great sources of fibre (great for your gut health and blood sugar), iron (oxygen transportation), zinc (immune health) and magnesium (reducing muscle cramps).

Athlete Shopping List Quinoa
10. Eggs

Whole eggs (don’t remove the yolks!) are among the most nutritious foods you can have, providing a little bit of almost every nutrient. Eggs are also a great source of protein to aid recovery and muscle growth.

Athlete Shopping List Eggs

There are plenty more items that could be added to this weekly shopping list, but if you’re an athlete, sportsperson or healthy eater who’s at least making sure to include these 10 items, you’re off to a good start!

If you found this article about what to put on your athletes shopping list interesting and would like to look further into your nutrition plan and personalised strategy for getting the most out of your diet, please contact Atlanta Miall, Sports Dietitian at Precision Athletica.

How Do I Book an Appointment with Precision Athletica for Help?

We’re taking the health of our clients, members and staff very seriously and our preference would be for you to call to book an appointment so that we can make sure to explain our approach to keeping you safe. You can call our bookings team to schedule a session:

Online Consultations

Evolving with the current environment, we are also now offering online appointments, meaning that we can support anyone who is unable to leave their home. Sessions are done via our state-of-the-art Telehealth system and as long as you have a laptop or tablet with an inbuilt camera, or a phone with camera, we can help! Online consultations would be especially effective for people looking to work on their nutrition and we have many clients working with us who are not based in Sydney.

To learn more about online consultations, please call us on any of the numbers listed above.

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