Whatever goal you have, there are certain foods that you must have in your nutrition plan. Not only because they taste good, but also because they provide the right nutrients in order to achieve your fitness goals and help you stay healthy.
With this article Lifter’s Grocery List: Top Healthy Foods For Fitness, you will understand what kind of food you should buy and choose them based on your personal preferences and fitness goals.
In order to get fit, you need to eat. But you should have a good understanding of what goes in your stomach. Because your nutrition can affect your mood, how you feel and how you look. You are what you eat.
Since you know how to make a nutrition plan according to your fitness goals, now we will give you a detailed list of foods that are good for you.
Gymaholic provides you the lifter’s grocery list so you can achieve your goals.
Eat The Right Macronutrients to Achieve Your Fitness Goals
As mentioned in the beginner’s nutrition plan guide, macronutrients are the nutrients that our body requires in large amounts: Carboydrate, Protein, Fat.
They have different functions and they all have to be present in your nutrition plan. We’ve explained why there are important in this guide, but today we will understand what kind of food provide you the best nutrients to achieve your fitness goals.
Micronutrients: Vitamins And Minerals Are Important
Vitamins and minerals are necessary to obtain a good health. A lack of a certain micronutrient can have a bad impact on how you feel and will also slow down your progress.
Micronutrients are mainly present in vegetables, beans, nuts and seeds. This is why in this lifter’s grocery list we will avoid processed food, because they lack of nutrients.
Lifter’s Grocery List: Things To Consider
When you’re buying your groceries, I recommend you to do this task weekly or bi-weekly so you can change the foods according to your fitness goal of the week. The foods you will buy have to be a good fit for your goals, but also must be connected to the lifestyle you live. If you are always on the go, you will probably invest more in whole wheat bread than someone who works in an office.
If you’re at school and you don’t have a microwave, you will have to think about cold recipes so you can eat them quickly during your breaks.
It’s all about time management, if all the lifters worldwide are capable to do it, I’m confident you will be a boss at it!
Lifter’s Grocery List: Carbohydrates
We need carbohydrates if we spend time in the gym, without it you wouldn’t get any energy, thus no results. Each food that contains a certain amount of carbohydrate has a glycemic index. Foods that contain a low glycemic are considered as healthier than the other ones.
Here is a list of complex carbohydrate you must have in your lifter’s grocery list:
Grains / Legumes
These carbs help you get enough energy to kill your workouts:
Brown Rice / Brown Pasta
Barley / Quinoa
Whole Wheat Bread / Whole Grain Bread
Black Beans / Kidney Beans / Lentils
These foods can be consumed in high quantities, it helps you feel full and provide tons of vitamins and minerals:
Broccolis / Carrots
Green Beans / Collard Beans
Kale / Spinash
Tomatoes / Sweet Potatoes
Often consumed as snacks, fruits play a big role in providing vitamins and minerals:
Apples / Pears
Bananas / Peaches / Papaya
Blueberries / Strawberries / Raspberries
Oranges / Grapes / Abricots
Lifter’s Grocery List: Proteins
Protein is the building block of the body; it’s a major part of skin, bones, blood … Protein also helps in building and repairing muscle tissues. But in order to get the best results, you must consume foods considered as; complete protein, which contains all the amino acids to help your muscles grow.
Here is a list of complete protein you must have in your lifter’s grocery list:
Meat / Fish
These high-protein foods are key to help you get fit:
Salmon / Sardinnes / Tuna / Tilapia
Lean Beef / Eggs / White Eggs
Chicken / Turkey / Lamb
Cheap, convenient and tasty. Add low-fat dairy foods to your nutrition:
Reduced-Fat Milk 2% / Chocolate Milk 2%
Greek Yogurt 0%
Cottage cheese 2%
Lifter’s Grocery List: Fats
Yes, you need fat in your nutrition plan! It exists good fats and bad fats, in this case we will only add the good ones. Good fats are necessary for the protein synthesis, they also help lower your blood pressure, they improve your cholesterol and so much more.
Here is a list of good fats you must have in your lifter’s grocery list:
Nuts & Seeds & Fruits
Almonds / Walnut / Peanuts
Almonds Butter / Peanuts Butter
Flaxseeds / Seasame Seeds
Olives / Avocados
From now on, cook with these:
Extra-Virgin Olive Oil
Lifter’s Grocery List: Extras
Cooking simple can become very boring if don’t add some little extras in order to make your food taste better.
Here is a list of herbs, sauces, vegetables and spices you must have in your lifter’s grocery list:
Herbs & Spices
Add some herbs and spices to your foods, they will taste like heaven:
Salt / Pepper / Basil
Cayenne / Chili pepper
Oregano / Thyme
Sauce & Vegetables
These following extras will become your best friends:
Maggi Seasoning Sauce / Sriracha Hot Chili Sauce
Oignons / Garlic
We gave you Lifter’s Grocery List: Top Healthy Foods For Fitness so it’s time to make your healthy meals taste like heaven.
Here is a little summary of what we’ve just learned:
Eating healthy and tasty is possible.
You should consume all the macronutrients, the ratio will depend on your fitness goals.
First think about foods that contain the macronutrients you need, then micronutrients.
Your nutrition has a big impact on your feelings and mood.
Buy food that will work well with your schedule.
Add some herbs and seasoning to your meals, it makes a huge difference
Time to go to the grocery store!