Athlete's Shopping List

An optimal diet supplies required nutrients in adequate amounts for tissue maintenance, repair, and growth without excess energy intake. Proper nutrition enhances physical activity in 4 ways:

  1. Overall physical performance

  2. Optimises physical conditioning processes

  3. Enhances recovery from fatigue

  4. Minimises Musculoskeletal injuries and lowered immunity

The diet of a physically active person must account for the energy requirements of their chosen activity and intensity. No "one" diet exists for optimal health and performance. The physically active person needs to obtain sufficient energy and macronutrients to replenish liver and muscle glycogen, provide amino acid building blocks for tissue growth and repair, and maintain desirable body weight.

Supplementing with vitamins and minerals may not always be necessary if a well-balanced diet provides the body with its energy needs for daily functioning, physical activity and recovery.

Quality Protein Choices

Wild fish, Eggs, Chicken, Grass-fed Beef, Whey Protein, Mackerel, Edamame, Tofu, Greek Yoghurt


Potatoes, Sweet Potato, Brown Rice, Quinoa, Wholegrain Pasta, Oats, Legumes, Wholegrain Breads, Brown Rice Cakes, Oatcakes,

Quality Fat Choices

Olive Oil, Coconut Oil, Olives, Nuts and Seeds, Nut Butters, Ghee, Grass-fed Butter


Bananas, Apples, Blueberries, Cherries, Kiwi's, Oranges, Lemon, Lime


Root Vegetables, Kale, Spinach, Broccoli, Cauliflower, Carrots, Celery, Beetroot, Avocado, Tomatoes, Peppers, Brussel Sprouts, Box Choi, Cucumber, Mushrooms


100% fruit juice, Kombucha, Mineral Water, Herbal Teas, Coconut Water, Plant-based milk or Fresh Whole Organic Mik

Fresh Herbs/Spices

Turmeric, Ginger, Cinnamon, Seaweed, Sea Salt, Coriander, Cayenne

Fermented Foods

Raw and Unpasteurised Sauerkraut, Raw and Unpasteurised Keffir, Miso, Keffir, Kombucha, Probiotic Powder

Remember - this is just my suggested list of foods that are my favourite and should be enjoyed by all to live a healthy and high performing life.

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