Eat Like an Athlete

How to Shop for Foods that Improve Performance and Support Your Health Goals

Dr. Michele Arthurs

All athletes know the importance of a proper warmup, a good night’s rest and staying hydrated to improve sports performance. Here’s another healthy habit that should be an integral part of your routine: shopping for nutritious foods.

Wandering the aisles of the grocery store can be overwhelming. With endless options available — often wrapped in deceptive packaging — it can be hard to tell which foods are healthy and which are best to avoid. The next time you’re grocery shopping, consider these tips.

Shop for Whole Foods

Oftentimes when we walk into a grocery store, we are greeted by the beautiful produce section. That's a wonderful place to start. Fresh fruits and vegetables provide vitamins for improved immune function, antioxidants to combat inflammation, protein and fiber for long-lasting energy to fuel your workouts. (Read more about the power of a plant-based diet.)

Continue walking along the perimeter of the store and you can find lean proteins, fresh milk and dairy products and whole grains. Add those to your cart, too, or consider plant-based milk and dairy products as substitutes to decrease saturated fat intake that comes with traditional milk products. Lean proteins help grow and repair muscles. Whole grains help prevent blood sugar spikes by distributing energy more evenly during exercise and provide both soluble and insoluble fiber.

Skip the Pills, Powders and Supplements

Athletes sometimes reach for these for a quick fix of protein or energy. But pills, powders and supplements aren’t regulated and can cause adverse health effects. Some substances can even get athletes disqualified from competition.

Choosing whole foods is the best for your health and your athletic journey. Whole foods contain powerful compounds and nutrients that work together to improve the potential of the diet far beyond what is possible from individual nutrients or supplements.

Use Your Cart as a Visual Guide

Think about your grocery cart as a plate. Most carts have a large main section and a smaller section at the top. You want to fill most of your plate and cart with fruits and vegetables. Next, fill in the gaps with lean protein and healthy carbohydrates.

And that brings you to the top part of the cart. If there's a processed snack, perhaps something sweet or savory that you’ve been craving, it should go in the smallest section of your cart.

Eating healthy can have a significant impact on your athletic performance. Make healthy eating a priority and you’ll notice the difference!

Check out the Healthier You podcast hosted by physicians at Kaiser Permanente for more actionable strategies for improving your health and living a fuller life.

Kaiser Permanente Partners with The St. James to Support Healthy Athletes

Kaiser Permanente is honored to partner with The St. James, which offers diverse programs for youth sports, catering to beginners and advanced athletes alike to foster inclusivity and participation. Through this partnership, Kaiser Permanente supports The St. James youth sports events, teams and other activities that promote sports and wellness among youth in the region. The collaboration aims to cultivate a thriving environment for young athletes to excel, not only in sports but also in their overall mental, emotional, and physical well-being.

Dr. Michele Arthurs is a board-certified Family Medicine and Obesity Medicine physician at Kaiser Permanente.