My special Sport shopping list

By Julie

Passionnée de bien-être et toujours à la recherche de nouvelles tendances culinaires, Julie rédige les articles concernant la cuisine et le soin de soi au quotidien.

Read in 5 minutes


As an athlete, your diet plays an essential role. Beautysané gives you tips, aisle by aisle, to make you a real shopping trolley champion!


Good hydration is essential, so you need water! In fact, if water loss is 4% during exercise, the drop in performance can vary from 40 to 60% depending on the outside temperature!

Fruit and vegetables:

Essential for filling up on vitamins and minerals; it would be a shame to deprive yourself of them! The ideal: fruit and vegetables rich in vitamin C, minerals (including iron and calcium), water and antioxidants. Choose them in season, of course, and preferably organic.

To avoid digestive problems, favour cooked fruit and vegetables. The must-haves in the vegetable aisle: pumpkins, leeks, onions, carrots, mushrooms, peas, peppers, spinach and bean sprouts. The must-haves in the fruit aisle: oranges, bananas, kiwis, grapefruit, figs and apples.

Meat, fish, eggs:

A source of protein and iron, carnivores can enjoy veal cutlets, liver, rabbit, lamb, turkey, blood sausage or beef, while respecting the nutritional recommendations of a maximum of 500g of red meat per week. Fish and seafood also provide excellent nutritional quality protein, as well as potassium, which helps combat cramps.

You can enjoy cod, salmon, sardines, mackerel, mussels, shrimps, scallops, tuna, dried cod or even oysters.


Athletes need starches for energy. So eat them at every meal, preferably wholegrain, except before a sporting event (to aid digestion). To replenish your magnesium levels, you can also indulge in a few squares of dark chocolate.

Rich in vitamins, minerals, complex carbohydrates, fibre and plant proteins, legumes deserve their nickname of superfoods! If you have a weak stomach, just avoid eating them a few days before a competition. We love chickpeas, split peas, kidney beans, white beans, broad beans and lentils! Finally, in this aisle, don’t forget to stock up on dried fruit and oleaginous fruit, such as almonds, walnuts, hazelnuts, figs, bananas and apricots.

Canned food:

Skip the ready-made meals! However, you can buy simple products that will provide you with vitamins and minerals and/or proteins: sardines, tuna, crab, shrimp or plain vegetables.


This is an opportunity to stock up on frozen vegetables and fruit! Choose them plain, as many prepared foods are high in fat and salt. You can also find fish and seafood here. Again, opt for the ‘natural’ versions.


These are important for the keeping the body functioning properly. Choose olive oil for cooking and rapeseed (or walnut) oil for seasonings (preferably organic). Rapeseed oil is rich in omega 3, which is essential for athletes’ cardiovascular health!

At Beautysané:

The Beautysané range supports you at every stage of your training, from preparation to competition and recovery. In addition to being very easily digested thanks to the HD (High Digestibility) system, our products are guaranteed to be free of drugs.

Energy Diet meal replacements contain a perfect balance of nutrients, vitamins and minerals, essential for providing your body with everything it needs before and during exercise.

The Omega 3 food supplement contributes to the normal functioning of the cardiovascular system, and the Anteox food supplement fights against the free radicals generated by physical activity.

Finally, the Energy Effort isotonic drink, which allows optimal hydration and rapid assimilation of the energy it contains.

This non-exhaustive list will make your next shopping trip easier. In any case, choose simple, unprocessed foods. This will be your best step towards staying fit and healthy!

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