Ride Nutrition #3: What To Buy At The Grocery Store

There are always a ton of questions about nutrition, whether its for on the bike fuel or what to eat before a big race. Video Post At The Bottom Of This Post

However, we often glance over the everyday choices that we make, which make a huge difference in your cycling and training.

Someone asked, “What do you buy at the grocery store?” and I thought, aha, Blog Post!

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So, in this post, we’ll look at one trip to the grocery store, and highlight things that you can buy that will help you out as an endurance athlete.

This may seem obvious to some, but I remember trying to clean up my diet, and I really wasn’t sure what to eat in order to hit all of the boxes when it came to carbs, fats, and proteins.

You can check out our other nutrition blogs, Basics For Cycling Performance and Time & Intensity for more specifics on when to eat which macronutrient, but for quick overview, the carbs will be used to fuel your activities, the protein is used to recover from the activities, and healthy fats will help with all of your cellular activity; these are broad strokes.

You don’t need to go out looking for fat, as it will work itself into your diet as you eat whole foods. I’d more recommend focusing energy on avoiding the bad fats: cookies, chips, burgers, ice cream, etc. Look for nuts, avocados, olive oil.

If this post is helpful, and you want me to make a version of what I buy on the road, for weekend races, when you can’t really cook in a hotel, let me know!

Nutrition was always a hard thing for me to understand when I first started riding in 2008. I didn’t really know much about carbs, fat, and protein, but slowly learned more and more as I read things in magazines only. I had no clue as to what I should eat and when.

I Was On The Road To Getting Fat

I remember sitting at a bar, drinking beer and eating chicken wings, and telling my friend Matt, “I don’t know why I’m not losing weight,” <NOM NOM NOM NOM, CHUG CHUG>, “I’m running like 30 minutes a day after work.”

LOLOLOLOLOLOLOLOLOLOL.

That’s not going to cut it my man, but I had no idea.

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Grocery Tips

Everyone has heard the saying that you should focus all of your shopping on the outer ring of the grocery store: produce, meat, dairy, go home.

Skip all the bagged chips and bs, but to me there are some things I definitely jet down the aisle for: salad dressing, bbq sauce, coffee, frozen fruit, raisins, sparkling waters…you get the point. But try to skip the processed junk food.

I have a hard time with bread; it definitely makes me a little puffy, and I hate that. So I’ve been trying to really focus on getting my carbs from fruit and vegetables these days. “I’ve gone more fruit”, pause.

When there’s a big event coming up, I like of carbs as: fruit/veggie, rice, wheat. I like to spread them out, so I don’t eat just one thing.

I go ham on hummus, really dig it, and I’m on board with that Mediterranean freshness.

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Endurance Athlete’s Grocery List

Fruits and Vegetables

Bananas
Avocados
Grapes
Spinach
Kale
This Living Lettuce is DOPE
Carrots
Mushrooms
White Onion
Apples
Peppers: I like red, yellow, and orange the most.
Potatoes; I like white, red, or sweet! YAMS!
Tomatos; all kinds, especially the little colorful ones
Pickles sometimes, not really a usual thing
Frozen Fruit - big into blueberries, cherries, pineapple, and strawberries

Protein / Meat

Boneless Chicken Tenderloins
White Eggs
Pork Chops / Pork Tenderloin
Red Meat

Fluids

La Croix Sparkling Water
Almond Milk
Califia Farms Probiotic Yogurt - it’s dairy free and I don’t mess with Kombucha anymore


Other Carbs

RICE RICE RICE. Love Basmati and Jasmine
White rice + Almond Butter + Honey = Bike Race Killer! It’s so good.

Get some Korean sweet and spicy sauce. I like this one: Sempio Gochujang Hot Pepper Paste
Jam if we’re carbing hard.

Dips

Hummus
Spicy Guacamole
Baba Gannouj

Lunch meat for Chris’ work. I’ll crush some post ride sometimes. Probably not the best if there are nitrates in it.

I’m not a big fan of cheese or dairy. I’ve never understood why we drink the milk of another mammal; I think we’re the only ones to do that.

While I love cookies and potato chips, I’ll never buy them because I can’t control myself around them. Know thyself!

Nothing tastes as good as being fit feels, and high performance expectations require high performance fueling! Don’t buy garbage food!

Eating healthy isn’t expensive, it’s just that crap food is really really cheap.

Oh btw hushpuppies are dope, but yeah don’t eat those. Ha.

If you enjoy these posts, will you please share with one cycling friend? We greatly appreciate it!

Brendan HouslerComment