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From their reliable array of evergreen products to creative seasonal items, Trader Joe’s is a treasure trove for both everyday staples and unique goodies. This popular chain can feel like the Disney World of food, full of head-turning snacks, meals and condiments. The beloved grocery chain has an uncanny knack for discovering flavor combos you didn’t know you craved – until you did. So when we set out to find the best Trader Joe’s foods for athletes, we had a lot to choose from.
Trader Joe’s has a bounty of one-of-a-kind foods that can benefit the nutritional needs of athletes from morning to night. Products from the produce section, frozen cases and snack aisles are full of the carbs, protein and nutrients you need to perform like a champ and recover well from those testy training sessions.
I sleuthed my way through the Trader Joe’s product line-up, which is impressively huge, to round up the R.D.-approved items to add to your shopping list next time you are venturing to the fan-favorite grocer. My apologies for leaving the Dark Chocolate Peanut Butter Cups off this list. But you definitely want to try these, too.
The best Trader Joe’s foods for athletes
1. Green Goddess Salad
Nutrition (Per Container): Calories 360, Fat 25 g, Saturated Fat 3 g, Carbs 23 grams, Fiber 4 grams, Protein 12 grams, Sodium 780 mg
Most athletes would be well served to eat more veggies. This sassy salad kit makes it a cinch to stockpile on the good stuff, and is way better than the lackluster salad mixes you find at most grocery stores. You’ve got four different vegetables that aren’t pathetically limp, seasoned chicken for a hit of muscle-building protein, and puffed red rice for a boost of carbohydrates. The creamy herb-spiked dressing won’t disappoint, and all together, this makes for a great post-workout lunch.
2. Everything but the Bagel Smoked Salmon
Nutrition (2 slices): Calories 80, Fat 3.5 g, Saturated Fat 0 g, Carbs 0 grams, Fiber 0 grams, Protein 11 grams, Sodium 600 mg
Trader Joe’s finally did with their iconic Everything but the Bagel seasoning what store fans have been doing for years: adding it to packaged smoked salmon. Buttery salmon with a happy seasoning – what’s not to love? Bagels, salads, scrambled eggs, pasta…this pre-sliced smoked salmon goes on just about anything for a protein hit. As a bonus, the omega-3 fats in salmon may help lessen exercise-induced muscle pain, and the sodium is great for replenishing electrolytes after a sweaty workout.
3. Organic Apple Banana Fruit Sauce Crushers
Nutrition (1 pouch): Calories 70, Fat 8 g, Saturated Fat 0.5 g, Carbs 16 grams, Fiber 2 grams, Protein 0 grams, Sodium 10 mg
Not a big fan of engineered gels? This fruit pouch is the answer to fueling your athletic pursuits in a more natural way. Each convenient pouch contains nothing more than fruit puree and fruit juice concentrate, giving you a fruity carb blast. It’s like sucking back a mixture of applesauce and mashed banana that likely won’t lead to flavor fatigue. This is sports nutrition you can feel a little bit better about eating.
4. Norwegian Sourdough Rye Chips
Nutrition (10 pieces): Calories 150, Fat 0.5 g, Saturated Fat 0 g, Carbs 14 grams, Fiber 3 grams, Protein 3 grams, Sodium 140 mg
Always ready to smash through a bag of crunchy, salty chips after a big workout? These crispy pieces of rye are a much healthier way to satisfy the need for crunch after you have spent hours noshing on nothing but soft and liquid carbs. They are genuine whole-grain sourdough and actually baked in Scandinavia. The chips are multi-purpose as they are a great base for all sorts of toppings, like a smear of cream cheese and a piece of smoked salmon (see #2 above). Or plunk them in your favorite dip – Trader Joe’s has some top-notch options in that category as well.
5. Outside-In Stuffed Gnocchi
Nutrition (1 cup): Calories 180, Fat 3.5 g, Saturated Fat 2 g, Carbs 29 grams, Fiber 3 grams, Protein 6 grams, Sodium 680 mg
To load up on necessary carbs, athletes are historically beholden to pasta, which can lead to noodle burnout. Consider this guise of gnocchi as your answer to quick-cooking carbs for a delicious break from spaghetti. Soft pillows of potato stuffed with tomatoes and cheese – yum! Think of this as a more substantial take on pizza rolls or ravioli. (Rumor has it that Chef Boyardee has been spotted dropping a couple of bags of these into his cart.)
6. Fruits and Greens Smothie Blend
Nutrition (1 cup): Calories 80, Fat 0.5 g, Saturated Fat 0 g, Carbs 19 grams, Fiber 4 grams, Protein 2 grams, Sodium 50 mg
Post-training smoothies are a great way to get the nutrition you need to bounce back faster, but gathering up all the ingredients when you are feeling spent is a pain. Here is your answer to lightning-fast recovery nutrition. This blend contains a power-packed mixture of kale, spinach, blueberries, strawberries, banana and dragon fruit for a touch of tropical flare. That is some serious nutritional firepower. Just add a couple of handfuls to a blender, along with some milk and yogurt or protein powder and whip it together after your next workout.
7. Cowboy Caviar Salsa
Nutrition (2 Tbsp): Calories 25, Fat 0 g, Saturated Fat 0 g, Carbs 6 grams, Fiber 1 gram, Protein 1 grams, Sodium 25 mg
There’s pretty much nothing this next-level salsa doesn’t pair with: tacos, chips, burgers, hot dogs, fish, and more benefit from this unique Trader Joe’s staple. Black beans are mixed with corn, onions, and red bell peppers and then pickled in a chipotle pepper-lime juice blend for a salsa on steroids and more nutrient-dense than a jar of Pace Picante Sauce. Eat it by the spoonful straight from the jar – we won’t judge. (We will, however, grab a spoon of our own and ask you to share.)
8. Gone Berry Crazy Chocolate-Covered Strawberries
Nutrition (6 pieces): Calories 100, Fat 3.5 g, Saturated Fat 2.5 g, Carbs 15 grams, Fiber 2 grams, Protein 0 grams, Sodium 20 mg
You have certainly earned the right to a post-workout treat. These subzero chocolate-covered berries let you have your treats and still get in some valuable nutrition. They are just strawberries enrobed in decadent dark chocolate that are flash-frozen together – no disappointing freezer burn here. Good luck sticking with the suggested serving size, especially during heat waves. For a stealth move, drop a few into a bowl of cereal (you can thank me later).
9. Peanut Butter Chocolate Granola
Nutrition (2/3 cup): Calories 100, Fat 11 g, Saturated Fat 4.5 g, Carbs 43 grams, Fiber 5 grams, Protein 7 grams, Sodium 250 mg
Is it breakfast or dessert? The genius of this peanut butter and chocolate granola from Trader Joe’s is that it can bounce around between the two. Delicious energy to start your day or a perfect finishing touch. Composed of baked oats, chocolate chunks and peanut butter it’s crunchy, sweet, and a touch salty for some pure carb perfection. Toss a bunch over a bowl of yogurt for a stand-out post-workout snack that delivers a winning combo of carbs and protein.
10. Carne Asada Burritos
Nutrition (1 burrito): Calories 490, Fat 19 g, Saturated Fat 5 g, Carbs 55 grams, Fiber 3 grams, Protein 22 grams, Sodium 880 mg
When juggling training, work and family commitments, many triathletes require some fast food in their lives. These well-seasoned beefy burritos are way better than anything dished up at Taco Bell, and so tasty you’ll want to appoint both Tuesday and Wednesday as burrito night. Packed with a savory combination of grilled beef, roasted poblano chiles, diced onions and lemon pepper seasoning, the burritos offer a protein-filled convenient meal that doesn’t skimp on flavor. I really like the calorie, carb and protein makeup for an effective recovery meal. Pro tip: Nuke up a frozen burrito and then top with salsa (TJ’s Cowboy Caviar works well) and diced avocado.
