Fuelling a young athlete can often seem like a daunting challenge and it might feel like they’re eating you out of house and home on a daily basis. But shopping to feed a youth athlete (and the rest of the family) doesn’t have to be complicated. We’ve created a list of 10 foods that should be on every teen athletes shopping list to make sure they’re getting exactly what they need to perform at their best.
Must Buy Foods
We all know protein is essential to muscle repair and recovery, which is why we’ve put chicken at the top of our list. As well as packed with protein, it’s also low in fat and is probably the most versatile of all the meats.
2. Tinned tuna
Another cupboard essential for every athlete, a great source of protein and omega-3 fatty acids. Whether its topped on a jacket potato, mixed in a bowl of pasta or simply in a sandwich, tuna makes the perfect cheap and quick youth athlete meal.
Carbohydrates are central to every athlete’s diet, providing the body with glucose to fuel exercise and the best part is you can have a meal in 10 minutes. They’re perfect for pre and post exercise meals and taste great packed in a lunch box and eaten on the go.
Bananas are a must have food for every athlete on the go. Whether you need a quick refuel between events, or you’re looking for an added carbohydrate hit in your smoothies, stock up in your shopping and make sure you’ve always got one handy.
5. Frozen fruit
A cheaper way of making sure you’ve always got your favourite fruit even when they’re not in season. Pack out your favourite smoothies with extra vitamins and minerals and make sure you’re getting in your 5-a-day.
6. Frozen veg
Just like frozen fruit, the veg are picked and packed when they’re in season and frozen ones are often even fresher than fresh fruit and veg! Make sure you’ve always got a supply in your freezer to save time on chopping and add to any meal for a vitamin and mineral boost.
Another great source of protein and an ideal breakfast ingredient or snack on the go. Eggs will keep you feeling full all morning long, as well as providing your body with many essential nutrients.
8. Porridge oats
For a go-to breakfast in minutes, make up some fresh warm porridge or overnight oats to boost your energy stores before or after a tough workout. Top them off with some of those frozen fruit or nut butter for an even tastier meal.
9. Nut butter
Whether you prefer peanut, almond or cashew butter, having a jar in the cupboard gives you a quick and easy snack option that’s a good source of protein and unsaturated fats. Spread it on some rice cakes or dip in some apple slices for a quick bite to eat.
10. Chocolate Milk
The ultimate recovery drink to replenish your glycogen stores and provide that protein for muscle repair, chocolate milk is the easiest go-to recovery drink and tastes amazing as well. (Just watch out for the ones with loads of added sugar).
Next time you’re heading to the supermarket to do your weekly shop, remember this list for a great guideline to foods to fuel young athletes. Build your shopping around these items and you’ll be on the right lines to fuelling to win!
For more top shopping tips, check out our article on Fuelling on a Budget or comment and leave your own top tips below for other parents to see!