Martial Arts Athlete Grocery Shopping List

The following is an overview of the sort of foods you ought to purchase in order to fuel hard training in Muay Thai and promote quick recovery between sessions.


  • Lean red meat (grass fed beef preferred)
  • Fish (wild caught preferred)
  • Chicken (free range preferred)
  • Eggs (omega-3 and cage free preferred)
  • Organic Plain Greek yogurt, cottage cheese, unpasteurised hard cheese
  • Organic beef jerky

Vegetables and fruit

  • Spinach, Kale (organic)
  • Bell peppers: red, green, yellow (organic)
  • Carrots
  • Tomatoes (organic)
  • cucumber
  • Cruciferous vegetables (broccoli, cabbage, cauliflower)
  • Mixed berries (strawberries, raspberries, blueberries etc.) (organic)
  • Oranges, banana, apples (organic), grapes (organic), kiwi fruit, water melon.

Starchy carbohydrates

  • Mixed beans/peas (black beans, lentils, split peas, etc.)
  • Whole oats (large flakes)
  • White quinoa (organic)
  • Wholegrain brown rice (organic)
  • White potatoes
  • Sweet potatoes

Healthy Fats

  • Raw, unsalted nuts (a variety including pecans, walnuts, cashews, Brazil nuts, etc.)
  • Avocados
  • Olive oil (extra virgin)
  • Coconut oil (extra virgin)
  • Fish oil (recommended brand: Carlson The Very Finest Fish Oil Liquid)
  • Nut butters (cashew, almond, peanut) (select 100% nut butters with no added sugar)


  • Green tea


  • Himalayan salt
  • Pickled vegetables (sauerkraut, beets, cucumbers, olives etc.)
  • fresh herbs
  • spices
  • vinegars
  • ginger
  • tumeric

Supplements (optional)

  • Creatine (any brand which is 100% creatine monohydrate)
  • Protein supplement (whey, milk or plant protein source) (recommended brands are: Pink Sun Everyday Whey Protein Concentrate Unflavoured or Good Hemp Protein Powder Natural)

Vegan Protein sources

If you’re a plant powered athlete, here are some options for plant based proteins: veggies, hemp seeds, soy milk, nut butters, quinoa, tofu, lentils, beans, tempeh, and sprouted grain bread are just some.
Shopping tips:

Red Meat: When you’re shopping for red meat, organic grass fed is the preferred choice. Meat should be freshly butchered whenever possible and should be devoid of any sulphur-type smell or brownish, greenish tinges.

Fish: If you’re buying salmon, avoid buying farmed Atlantic; you should always buy wild caught salmon and it should not have a fishy odour. Fish should have glossy flesh, bright eyes and have a slight aroma of sea water, the meat should be firm.

Eggs: Make sure your eggs are omega -3, cage free and organic whenever possible.

Fruit: Always buy what appears to be heavy for its size.

Vegetables: Look for bright colours and perky leaves. Try to obtain local and seasonal Fruits and vegetables where possible.

Fruit and vegetables to buy organic: The following fruits and vegetables have highest amounts of pesticides used in conventional farming and you should try to buy organic version whenever possible: apples, strawberries, grapes, celery, peaches, spinach, bell peppers, nectarines, cucumbers, cherry tomatoes, snap peas, and kale.