A world-class training program starts with the food you eat to fuel it. As part of our job building elite-level athletes, we spent thousands of hours building meal plans that will optimize the performance of NHL hockey players or Tour de France cyclists. Over the years, we’ve come up with a basic list of high-quality foods that should stock every athlete’s kitchen.
The grocery list below contains everything you need to burn 2,000 to 3,000 calories a day. Just follow the serving suggestions for each food group and you’ll fill up on all the carbs, protein, fat, fiber, vitamins and minerals you need each day.
If you have any special dietary needs or want a more customized shopping list, go to www.trainright.com/nutrition to review our full menu of nutritional services.
Alicia Kendig is a registered dietitian for Colorado Springs-based Carmichael Training Systems. For more info on the latest in training, fitness, and nutrition, go to www.trainright.com/newsletter.
Grocery list of champions
You don’t have to be a world-class athlete to eat like one. Here are some high-quality foods every athlete should have in stock:
GRAINS (6-10 servings per day)
Bagels, whole grain
Cereal, whole grain
Couscous, whole grain
Dinner rolls, whole grain
English muffins, whole wheat
Graham crackers
Oatmeal, old fashioned
Pasta, whole wheat
Popcorn, individual size bag, 94% fat free
Tortillas, whole wheat
Rice, brown
Rice, wild
FRUIT (3-4)
Apple
Applesauce, unsweetened
Avocado
Banana
Mixed berries (blackberries, blueberries, raspberries, strawberries, dried cranberries)
Frozen fruit of choice (such as peaches)
Grapefruit
Grapes
Melons
Oranges
Pineapple
Raisins
DAIRY/EGGS (2)
Cheese, low fat
Cheese, mozzarella, part skim
Cottage cheese, low fat
Cream cheese, light
Eggs
Milk, skim
Sour cream, light
Yogurt, fat free
VEGETABLES (4-5)
Asparagus
Baby carrots
Bell peppers
Broccoli
Cauliflower
Corn
Cucumber
Eggplant
Garlic clove
Green beans, fresh
Mushrooms
Onion
Potato, Yukon Gold
Red potato
Romaine lettuce
Spinach
Squash
Tomatoes, stewed or fresh
MEAT/FISH (2)
Ground beef (95%+ lean)
Chicken breast
Deli turkey
Fish (halibut, salmon,
tuna, tilapia)
Pork tenderloin
Turkey bacon
Turkey, ground
BEANS/NUTS/SEEDS (1)
Nuts (almonds, walnuts, pecans)
Black beans
Flax seed, ground
Hummus
Trail mix
SNACKS (1-2)
Fig cookies, whole wheat
Light Cool Whip
Power Bar Harvest Bars
Pretzels
Broth-based soup of choice
CONDIMENTS
100% fruit spread
Brown sugar
Cinnamon
Ketchup
Cocktail sauce
Light Italian dressing
Light ranch dressing
Marinade
Marinara sauce
Mustard
Natural peanut butter
Salsa
Smart Balance spread
Maple syrup
