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Runner's Essentials Grocery List

Updated: Feb 8, 2023

The fridge is empty and the pantry is sparse - it’s time to go grocery shopping. Some people LOVE to go grocery shopping. Despite being a dietitian, I am not one of those people.



While I appreciate the privilege that I have in being able to go to the grocery store when I need to, I also appreciate the chore that it can become to plan the weekly meals and make sure you have the corresponding ingredients to go into them. As busy as we all are these days, a short cut here and there is never a bad thing.


One of those short cuts I’m excited to bring you is our Runner’s Essentials grocery list! This list serves as your guide to stocking your pantry, fridge and freezer with foods that contain the nutrition you need to become a functionally fueled athlete. You can chose to purchase fresh, frozen or canned options, making it versatile for your budget as well. It also includes sample meal and snack ideas for when you need some extra inspiration.


This list was designed with the runner’s nutrition needs in mind, and takes into account a few of the important micronutrients that, while essential in everybody, become even more essential for runners - iron, calcium, vitamin D, magnesium and antioxidants. The proteins, carbohydrates, fats, fruits and vegetables included on this list were all chosen with these micronutrients in mind, as well as the energy you need to keep you going before, during and after your workouts.


Download your copy below, and keep an eye on our Instagram page (@risereignnutrition) for a deeper dive into each of these micronutrients.


Happy shopping!


Coach Andrea, RDN, LD


Runner's Essentials Grocery List
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