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10 Foods Athletes Should Add to Their Grocery Lists

oharlow — Mon, 19 Jun 2017 00:00:00 +0000

We tapped top nutritionists to find out which items they think athletes should include on their grocery runs. Some fuel workouts, others aid in recovery, and a few make for nutrition-forward instant dinners for when time is short.

Camu Powder

The Amazonian fruit has more vitamin C than any other food in the world. “Just a half-teaspoon a day of camu powder provides 400 percent of the recommended daily value of vitamin C. It’s also rich in amino acids, vitamin A, potassium, riboflavin, niacin, iron, and phosphorus,” says Florida-based nutritionist . Throw the powder into your smoothies, protein shakes, or oatmeal for an instant immunity boost. Bonus: Since camu comes from a fruit, there’s no weird supplement aftertaste that you’ll find in many other powders.

Lentil Pasta

“It’s my new favorite grocery store purchase because it’s a nutrition-packed meal that can be on the table in minutes,” says New York City–based nutritionist . Lentils contain the endurance athlete trifecta—protein, fiber, and iron—for slow-release energy, lasting sustenance, and more efficient use of carbs as energy. If you can’t find pasta of the lentil variety, chickpea and black bean options taste great and boast similar nutrients.

Sardines

They’re not just for athletes on the keto diet. “Sardines are packed with protein, Omega-3 fatty acids, calcium, vitamin D, and vitamin B12, making them great ways to help build muscle and maintain strong bones” says Jason Machowsky, sports dietitian and sports performance specialist at in New York City. They’re also easy to prepare: Open the can, plop on toast, and add a drizzle of vinegar.

Daikon Radish

Low in calories without sacrificing nutrients, daikon radishes should be a part of every athlete’s food regimen, says Andy Bellatti, a Las Vegas–based dietitian and strategic director of “A daikon is full of potassium and vitamin C,” Bellati says. He recommends spiralizing it into noodles or snacking on slices between meals.

Chocolate Milk

“I always recommend chocolate milk for a post-training recovery drink,” Machowsky says. “It offers the right blend of protein and carbohydrates, sodium to help restore electrolytes, and calcium and vitamin D for bone health.” Go organic to avoid antibiotics and hormones.

Frozen Wild Blueberries

“I recommend keeping a bag of frozen wild blueberries in your freezer—they’re great for adding to smoothies for a quick meal or snack,” says Amy Gorin, owner of in Jersey City, New Jersey. “Blueberries contain polyphenols, which may help protect athletes from illness following intense exercise.” The farm-grown kind are great for you, too, but the wild berries flood your body with even more antioxidants.

Chia Seeds

“Chia seeds are an excellent source of Omega-3 fatty acids, antioxidants, protein, and fiber, all of which help fuel a tough workout or long hike,” Amer says. Chia seeds expand when immersed in a liquid (like almond milk), gelatin (like yogurt), or even the fluids within your own stomach, so they’ll keep you full for longer compared to other nuts or seeds. The near-perfect ratio of protein and carbohydrates in chia seeds also makes them ideal to throw into a post-workout recovery meal.

Mung Beans

Bellatti recommends mung beans as a break from the black, garbanzo, and kidney varieties. “Their nutty-sweet taste is unique, and a serving—a quarter-cup dry or a half-cup cooked—packs in seven grams of fiber and ten grams of protein.” Best in salads, mung beans work particularly well with a tangy vinaigrette, minced garlic, and fresh herbs like cilantro or parsley.

Dried Mango

Avoid the kind coated in crystallized sugar or dark chocolate. “The only ingredient on the list should be mango,” Amer says. “And as long as you go for a brand without any added junk, it’s one of my favorite shelf-stable grocery store finds because it’s easy to grab-and-go for energy pre-workout.” Bonus: Dried mango is a good source of vitamin A and contains fiber to keep things in your system moving, along with vitamin C, calcium, and iron.

Unsweetened Cacao Powder

Again, this is one of those foods you should toss into the basket only if there’s one ingredient on the label—cacao or cocoa. “The difference between cocoa and cacao powder is in the processing technique, but both provide antioxidants and heart-healthy benefits ideal for recovery after a tough workout,” Amer says.

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10 New Snacks to Beat Afternoon Energy Slumps

oharlow — Wed, 31 May 2017 00:00:00 +0000

When afternoon hunger pangs hit, ignoring your secret snack drawer is nearly impossible. But thanks to a wave of nutritious new products, snacks between meals don’t have to set back your healthy eating. Try one of these options, packed with natural ingredients, to restock your snack arsenal and keep cravings at bay.

Free2b Snack Breaks (Shown Above)

Chocolate bark , we’re counting it as a cracker. Unlike most other sweet treats, these have no artificial sweeteners, hydrogenated oils, dairy, or gluten. Instead, the chocolate comes from a single-source supplier in Ghana, which improves the taste, transparency, and traceability of your chocolate fix.

Farmhouse Culture Kraut Krisps

(Courtesy Farmhouse Culture)

Most “veggie” chips use beet or carrot powder as opposed to an actual crisped-up vegetable. They barely replicate the real deal and offer little to no nutritional value. But 50 percent of the ingredients in comes from real sauerkraut (green cabbage, water, sea salt), giving you a hefty dose of digestion-friendly probiotics. Plus, they’re organic and gluten-free. Picky eaters will dig the sea salt variety, while white cheddar is a solid choice if you don’t care about going vegan.

Siete Grain-Free Tortilla Chips

(Courtesy Siete)

��ٱ�’s is completely free of corn, wheat, rice, beans, soy, and dairy. So what’s in it? Cassava flour, avocado oil, coconut flour, ground chia seed, and sea salt. This combo health nuts will love also has a sturdy texture that holds up to dips.

The Real Coconut Flour Tortilla Chips

(Courtesy The Real Coconut)

You could bake your own sliced flour tortillas swathed in coconut oil into crisps, but the chips from will be better, guaranteed. The chipotle barbecue flavor kick is nice, but purists will enjoy the original or even the mildly tangy sea salt and vinegar. Four grams of fiber help you avoid splurging between meals, especially if you slather on hummus or almond butter.

Late July Cantina Tortilla Chips

(Courtesy Late July)

Each chip in comes with organic, certified non-GMO, and gluten-free credentials. Ten chips will set you back only around 140 calories. When you’re in the mood for a slightly heartier snack, the pinched edges make these chips ideal for dipping into fresh guac or salsa.

Oatmega Grass-Fed Whey Protein Cookies

(Courtesy Oatmega)

Yes, the company nailed all the buzzwords here, but there’s good reason to . Each cookie has 12 to 13 grams of protein and a daily dose worth 250 millgrams of EPA and DHA omega-3s from sustainably sourced fish oil. And they taste like the real deal.

Pasta Snacks Pasta Bow Ties

(Courtesy Pasta Snacks)

A solid weapon to fight off an afternoon energy crash, are made with semolina flour—slightly higher in protein—and oven baked for a light-as-air crunch. Flavors range from meatball parm to honey butter, depending on your craving.

Crunchies Beets

(Courtesy Crunchies Food)

Actual , and that’s it. The freeze-drying process maintains the beets’ nutrients and creates a light, airy crunch. If you’ve got a hankering for something a tad sweeter, try , the company’s newest addition.

Honey Stinger Chocolate Mint Waffle

(Courtesy Honey Stinger)

When you consider race-day staples, Honey Stinger is likely already on your shortlist. The to this organic, gluten-free waffle line is worthy of becoming another go-to. With a chewier and less crumbly quality than Honey Stinger’s regular waffles, the chocolate mint flavor includes thin layer of honey infused with natural cocoa flavor to perk you up for the afternoon.

Crunchmaster Protein Crackers

(Courtesy)

Swap your typical protein bar for a few handfuls of with five grams of protein per serving. That protein comes from brown rice and chickpeas, so they’re vegan, too. Available nationwide in June.

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