I am an Olympic and semi-professional athlete. Here are 16 things I always buy for myself at Costco.

Olympian Gemma Acheampong stocks produce, protein powder, and more at Costco. Gemma Acheampong for Insider

  • I am a Ghanaian Athletic Olympian and semi-professional athlete who: likes Costco.

  • I have roommates, but mostly shop for myself and buy things like frozen salmon and pasta sauces.

  • I try to buy my products and proteins at Costco because that’s where I find the best deals.

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frozen salmon costco

The frozen salmon is perfect for last minute dinners. Gemma Acheampong for Insider


I try to pick up at least one vegetable on every trip.

Asparagus at Costco

Asparagus is easy for me to prepare. Gemma Acheampong for Insider

I admit it – I suck eat vegetables. Making changes to my diet to get the most out of my workout really showed how few vegetables I actually ate each day.

Now I make it a point to grab some veggies that I know I’ll love no matter how they’re cooked.

On this trip, I got a bag of asparagus because it’s super easy to prepare.

A bag just over 2 pounds costs $6.

Strawberries are great when they are in season.

Costco Strawberries

Usually I share this large container with my roommate. Gemma Acheampong for Insider

When I know that I am going on a Costco trip soon, I will hold off on buying products from my local supermarkets. I usually get the best deal when I buy fresh (and often local) seasonal produce from Costco.

I’m terrible at eating a whole tub of these berries before they go bad, so I usually share them with my roommate.

I pay about $5 for 2 pounds of strawberries.

Spinach has to be one of the easiest vegetables to add to any meal.

Organic baby spinach at costco

I think spinach is a good choice for athletes. Gemma Acheampong for Insider

Years ago I got my iron tested and found out I was anemic so along with taking an iron supplement I made it a point to include more iron-rich spinach in my diet. I toss it in mixed and unmixed soups, smoothies, and salads.

If I ever miss green on my plate, I just throw some spinach into the mix and instantly feel like a healthier person.

I only buy grapes from Costco – they are way overpriced at my local grocery store.

Grapes at Costco

I bought black and green grapes on this trip. Gemma Acheampong for Insider

In the summer months I throw grapes in the freezer to make it a crunchy and refreshing treat. I learned that trick as a kid and it has never let me down.

On this trip, I grabbed both green and black seedless grapes, which cost me $8.69 and $8.99 for £4, respectively.

Golden Kiwis are one of my favorite snacks that reminds me of a tart, healthy candy.

Golden Kiwis at Costco

Golden Kiwis are best from July to September in my opinion. Gemma Acheampong for Insider

There is a small time frame – from about July to September – when golden kiwis taste delicious. During that time, I pick up a few boxes at Costco.

Golden kiwis are slightly less tart than regular kiwis, are packed with vitamin C and don’t have that weird fuzzy feeling that green kiwis can sometimes leave behind.

Though I may break down and buy other fruits outside of Costco, this is an item I buy exclusively here. Costco has the largest cardboard box I have ever found, the cheapest price and the best quality selection.

I spent about $10 on 3 pounds of this.

These little watermelons are perfect for anyone in smaller households.

Small Watermelons at Costco

I also highly recommend this one for people who live alone. Gemma Acheampong for Insider

To be honest, I don’t buy watermelons very often. They are huge and difficult to get through alone. If all my roommates want some, we’ll grab a big one and share.

On this trip I came across these smaller ones that ended up being perfect. With this half of the fridge was not taken up by tons of leftover watermelon.

A two-pack of these melons cost me $6.99.

I love how mindless using wax capsules can be, but don’t grab them unless the sale is good, like on this trip.

tide pods at costco

I buy my laundry supplies on sale. Gemma Acheampong for Insider

I go back and forth between buying washing capsules vs liquid detergent.

I always grab my laundry supplies at Costco and just pick it up which is the cheapest. These Tide pods were on sale during this trip, so I grabbed a tub.

I got 104 pods for just under $25.

Kirkland brand paper towels are the way to go.

Costco Kirkland brand paper towels

My roommates and I take turns buying these. Gemma Acheampong for Insider

My roommates and I take turns buying these when we run out, so I don’t get these often.

I’m also trying to change my habits to be more sustainable, so I’m trying to slowly unlearn myself how often I grab these.

This giant package cost me about $15.

These Boba ice cream milk bars are one of my newer finds.

Boba ice cream bars costco

I try to share this with my roommate. Gemma Acheampong for Insider

Tried these bars last summer as I lamented that my track season was lost due to the coronavirus pandemic. I fell in love with them.

I was surprised to find them at Costco as I struggle to buy them in my local Asian markets. My roommate and I usually share a box so we don’t feel guilty for eating so much pure, sweet goodness.

Not sure how long they will be here and if they are equal available at any Costco, but if you find them in your freezer, I suggest you grab a box to enjoy.

A box of 12 comes in at about $13.

My day doesn’t start until I take my first sip of green tea.

Green Tea at Costco

I buy 100 bags of green tea when I go to Costco. Gemma Acheampong for Insider

I am an avid tea drinker and probably drink three or four cups a day.

I switched from black to green tea in the morning because I love the antioxidant boost it gives. The taste takes some getting used to, but I love it.

I usually get 100 tea bags for just under $14.

I only buy agave from Costco because it’s the best deal I can find.

Costco Agave Kirkland Brand

I use this agave in my tea. Gemma Acheampong for Insider

A few years ago I started add agave to my tea instead of sugar. I remember taking the plunge by buying this one from Costco and I haven’t looked back since.

I still use sugar for my regular cooking and baking needs, but I’ll stick with this organic blue agave for drinks.

This two-pack of large bottles is $9.

Victoria pasta sauces are my favorite for quick dinners.

Pasta sauce at Costco

I like to toss vegetables and pasta in this sauce. Gemma Acheampong for Insider

Tried different sauces during my many years pasta lover, and the Victoria brand is my favorite.

This brand is best straight from the jar – I don’t need to add spices to get a great meal. I also make meat sauce with this, because it is a perfect base.

It’s also great for lazy days when I haven’t planned ahead. I always think twice about ordering when I know I have this simple solution in my hands.

My quickie is all the protein and veggies I have on hand, served with some pasta and tossed in Victoria sauce.

I usually get two 40 ounce jars for just over $9.

Whey protein powder is a staple for me and I try to buy it on sale.

Whey Protein Costco

Whey protein powder isn’t exactly cheap. Gemma Acheampong for Insider

Early in my career as a semi-professional athlete, I struggled to drink protein regularly. My teammate (who is also my roommate) recommended this brand and I’ve been taking it every day since.

Keep in mind that this protein can easily double or triple the total cost of your trip. A bag of these, which is just under 5 1/2 pounds, costs $50.

My biggest tip is to stock up in January, when health and fitness items are usually on sale.

I started taking probiotics a few years ago.

Probiotics at Costco

This package contains 100 probiotic capsules. Gemma Acheampong for Insider

I think my roommates and I saw this was on sale and thought we’d give it a try. We already take a lot of supplements every day, so adding another one wasn’t a big deal for us.

The biggest benefit I saw after taking this one was a more consistent bathroom schedule. I’m sure there are many more benefits to probiotics, but that’s what I’ve noticed.

I’ve only tried this brand of Costco that regularly goes on sale – on this trip I paid about $13 for 100 capsules.

I don’t grab towels every time I go to Costco, but if I need more or want to replace one, I check here first.

Costco towels

Costco always has a variety of towels for sale. Gemma Acheampong for Insider

I love the quality and softness of the towels that Costco carries and the store always has a color on hand that I will love.

Again, for the quality, the price at Costco really can’t be beat?.

Note: Prices are based on my local Costco in New York State and may vary from location to location.

Click to keep reading Costco journals like this one.

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