Before you hit the store, Athlete-friendly grocery shopping lists some time liets Athlete-friendly grocery shopping lists a list shopling the foods you need for the week. There are often deals on Greek yogurt, and buying a larger container, rather than multiple single-serving containers, will usually save you money. Join Today! You can buy nuts such as almonds, walnuts, chia seeds and flaxseeds in the bulk section.

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Athlete-friendly grocery shopping lists -

When shopping in the bulk section, think about trying new grains and legumes. Here are some essential items to include on a grocery list for athletes:.

Protein is essential for building and repairing muscles, and athletes need to eat protein at both meals and snacks.

Good sources of lean protein include chicken, turkey, fish, eggs, tofu and beans. Carbohydrates provide your main source of energy for your body. When shopping for carbohydrates , choose foods with whole grain and whole wheat as the first ingredients.

Good whole grain options include brown rice, quinoa, oatmeal and whole wheat pasta. Fruits and vegetables are packed with essential nutrients, fiber and antioxidants that help reduce inflammation and promote recovery. Athletes should aim to include a variety of colors in their diet, such as leafy greens, broccoli, berries, citrus fruits and sweet potatoes.

Nuts and seeds are a great source of healthy fats, key minerals and protein. They can be easily added to meals or eaten as snacks. You can buy nuts such as almonds, walnuts, chia seeds and flaxseeds in the bulk section. Nut butters make great travel snacks and are also a key part of snacks and meals for athletes.

Dairy products such as milk, yogurt, cottage cheese and string cheese are a great source of calcium and protein. Low fat greek yogurt has more protein than regular yogurt and is a favorite of many athletes.

You can also find high protein milk options to boost protein. Athletes need snacks to help you meet your energy needs. You also need to refuel your body after exercise. Having healthy snacks on hand can make it easier.

The good news is that vitamin A is stored in adipose, or fat tissue, and can last for months. Tart cherry juice is one fruit favorite for its antioxidant and anti-inflammatory benefits.

All of the foods you eat contribute to your inflammation and oxidative stress levels, and therefore your recovery. High in potassium, these can be a great pre-workout food to help prevent muscle cramps.

These red root vegetables have antioxidant effects and have been shown in studies to improve athletic performance. These small-but-mighty berries have been shown to have benefits for your whole body, and they are a good source of fiber and antioxidants. Add them to Greek yogurt for a post-workout breakfast.

Chard, kale, spinach and broccoli have so many important nutrients, including iron. To get the most out of these vegetables, blanch them in boiling water and add lemon juice on top, says Benardot.

This will help you absorb more iron from vegetables than eating them raw. But for athletes that are working out and sweating for long periods of time, sports drinks can be an important part of their workouts and practices because they have fast-acting carbohydrates and electrolytes.

To make it, combine:. There are plenty of hydration operations at the grocery store and online. You can purchase powders and tables that get added to water, like Liquid IV, LMNT, Nuun, Pedialyte and others that contain electrolyte blends and various sugar or artificial sweetener options.

These hydration and powders can be good sources of the electrolytes you need, but make sure to check out the ingredients and learn which ones sit well in your stomach.

The type of carbohydrates you need at a specific time will depend on your activity and goals. Complex carbohydrates are digested more slowly and keep blood sugar levels from spiking.

Some examples of complex carbohydrates include:. This naturally gluten-free grain is packed with nutrients and easy to find recipes for online. You can eat it with a grain bowl or salad and even make it into pizza crust.

The carbohydrate needs of athletes vary based upon the intensity and duration of the workout or game. Thus, athletes need to consume more carbohydrates on days they will be exercising more intensely, for a longer duration, or completing multiple workouts within the day 1.

It can be helpful for college athletes that live in dorms , to have ideas for items that can be easily prepared in the microwave. Consider purchasing microwaveable quinoa and rice pouches. The microwaveable pouches are an easy way to make a quick side dish containing carbohydrates, fiber, and protein.

Baked potatoes and sweet potatoes can also easily be prepared in the microwave. It is also important to poke holes in the potato with a fork prior to microwaving, which allows steam to escape when cooking. Otherwise, the potato may explode in the microwave when you cook it.

Canned beans are a great item for college athletes to keep on hand to boost the protein, carbohydrate, and fiber content of meals. Athletes can make their own burrito bowl with the canned beans, microwaveable brown rice, and pre-cooked frozen chicken fajita meal. Canned chili with beans can be a healthy, carbohydrate-rich option for athletes to enjoy in the dorm.

Athletes can further increase the carbohydrate content of the meal by using the canned chili as a topping on a baked potato or sweet potato.

Similar to canned chili, soup can be an easy meal option for athletes living in the dorm. Choose a broth-based soup rather than a cream or cheese-based soup, as broth-based soups are lower in saturated fat.

In addition, look for soups that contain noodles, rice, potatoes, or beans, which can be higher carbohydrate options. Protein has many important roles in the body, including supporting athletes with muscle growth and repair.

College athletes following a vegetarian or vegan diet can still meet their protein needs through food sources, such as beans, legumes, hummus, nuts, seeds, soy, and tofu. It can be helpful for athletes following a vegetarian or vegan diet to meet with a sports dietitian nutritionist.

Athletes should also make sure to incorporate healthy, unsaturated fats into their diets. The body needs fat for the absorption of fat-soluble vitamins Vitamins A, D, E, K.

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