Nutritional science for triathletes and endurance athletes is fascinating and, unfortunately, usually super confusing for many athletes. Hopefully, our team at FuelIn is beginning to debunk a lot of the myths and provide you with a clearer picture of what is required from a nutritional perspective for you to thrive. Now the science is cool, yet without the basics of food, we have nothing. The following is a quick summary of the non-negotiables that you should have in your kitchen set up to enable you to perform at your best. As you will see, classifying foods under the macronutrients reveals a cross-over in ingredients as they will always contain more than one. Enjoy!

1. Proteins
2. Fats
3. Carbs
4. Kitchen Tools

PROTEINS

Interestingly, this is the topic that has drawn the attention of many endurance athletes recently. The reason is that you are beginning to see the importance of protein and how it can impact muscle development and overall recovery. Your dietary preference will affect your protein choice, and most of these can be frozen if they are not consumed fresh.

Omnivore: Chicken thighs or breast (preferably free-range & organic if budget allows) | Salmon (wild & canned) | White fish fillets such as bream, cod or snapper I Red meat (beef or bison) - consider cuts from ends such as the tail, cheek, shin for greater micronutrient density | Canned small oily fish - such as sardines, mackerel, anchovies I Greek yogurt (this is a carby protein)I Eggs - (preferably free-range & organic if budget allows) I Cottage cheese I Whey Protein - isolate > Concentrate

Pescatarian: Salmon (wild & canned) | White fish fillets such as bream, cod or snapper I Canned small oily fish - such as sardines, mackerel, anchovies I Greek yogurt (this is a carby protein)I Eggs - (preferably free-range & organic if budget allows) I Cottage cheese I Whey Protein - isolate > Concentrate

Vegetarian: Seitan I Tofu I Tempeh I Quorn I Greek yogurt (this is a carby protein)I Eggs - preferably free-range & organic if budget allows I Cottage cheese I Whey Protein - isolate > Concentrate or Plant protein powder - opt for a blend such as pea, brown rice & pumpkin

Vegan: Seitan I Tofu I Tempeh I Quorn I Dairy-free yogurt (check the sugar content) I Plant protein powder - opt for a blend such as pea, brown rice & pumpkin

FATS:

Depending on your diet and beliefs surrounding this macro-nutrient will likely determine how much you consume. Fat is fantastic as a source of calories, contributes to hormonal function and nerve conduction. Most will keep for weeks and months.

Omnivore, Pescatarian & Vegetarian: Greek yogurt (this is a carby protein) | Eggs - preferably free-range & organic if budget allows | Nuts including cashews, almonds, and brazil nuts | Seeds - white + black sesame, dukkah (pre-mixed spice seed blend), zaatar (similar to dukkah), black chia | Milk (1% fat) | Extra Virgin Olive Oil (EVOO) I Avocados I Nut butter - your choice. It is recommended to have macadamia! I Persian Feta in EVOO

Vegan: Dairy-free yogurt (check the sugar content) I Nuts including cashews, almonds, and brazil nuts | Seeds - white + black sesame, dukkah (pre-mixed spice seed blend), zaatar (similar to dukkah) | Nut milk | Extra Virgin Olive Oil (EVOO) I Avocados I Nut butter - your choice. Recommended to have macadamia! I Tahini

CARBOHYDRATES

Then finally we have carbohydrates which are making a resurgence in popularity for excellent reasons (a little thing called science!). Carbs do not have to just be gels, bread, pasta and rice. Vegetables will also contribute to your daily carb intake and if you are attempting to be in a caloric deficit with the goal of achieving fat loss, then the majority of your carbs are going to come from low glycemic load food sources.

All dietary preferences: Arugula | Baby spinach | cucumber | Bell peppers | Carrots | Mushrooms - cupped or oyster I Broccolini I Herbs - coriander, basil & mint | Whole rolled oats - not the instant ones, technically all oats are GF yet if you are a celiac then buy certified GF | Rice (white + brown) | Whole wheat & white pasta (GF if required) | Potatoes - baby & sweet I Bread (white + brown) - these can be frozen I Jam - strawberry or raspberry I Tinned tomatoes I Tomato puree I Garlic - fresh & crushed I Sauces - sweet chili, kecap manis, soy (GF if required), oyster, barbecue, tomato (ketchup)

KITCHEN TOOLS

The final part of your kitchen is the fun part - the pieces that allow you to make the magic happen. I will start with the essentials and throw in a few wish list items, too.

Knives - get at least one 20 cm chefs knife - Wusthof or Global are great | Saucepan - 3 quart | Cast Iron Skillet - 12 inch | Carbon steel pan - 12 inch - this is my favorite pan I Blender - Ninja | Airfryer - Ninja I Slow Cooker - go old school and invest in a Le Creuset or Staub dutch oven I Chopping board - BPA free (not wood) I Avanti hand juicer I Ottolenghi Books I Cookbook App I Clear glass containers I Coffee machines - delta press, stovetop and machine I Rice cooker (Kmart)