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.

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.

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.

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.

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.

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).

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.