Athlete Plates
Athletes frequently inquire if I can provide them with a meal plan, believing that simply following it will enable them to eat better and reach their goals. However, this approach has multiple issues. First, athletes miss the opportunity to learn how to eat effectively for their specific needs. Secondly, meal plans rely on constant access to the prescribed foods, which can become impractical when dining out, traveling, or socializing with friends.
Instead of offering meal plans, my focus lies in educating athletes about how to nourish themselves optimally for their sports, performance, and overall health. By teaching them the principles of nutrition tailored to their individual requirements, they gain the confidence to make informed decisions no matter where they find themselves. This empowers athletes to make the best dietary choices in any situation they encounter.
Training plates are invaluable tools for athletes to gauge their ideal food intake according to their objectives and training regimen. The three essential components that should be present on every plate are Carbohydrates, Protein, and Color (Fruit & Vegetables). By incorporating these elements, athletes can optimize their nutrition and enhance their performance.
There are three distinct types of athlete eating plates, customized for low intensity, moderate intensity, and high-intensity training. These plates serve to address the specific requirements of each training day, week, or season. While some athletes may find one training plate suitable for all meals, others might need to vary their plates based on individual goals, training sessions, and dietary needs. The flexibility of these training plates allows athletes to adapt their nutrition plan according to their unique circumstances, ensuring optimal fueling for performance and overall well-being.
Low Intensity Training:
For athletes engaging in low-intensity training or light physical activity, the emphasis is on maintaining a balanced and nutritious diet to support overall health and energy levels.
The athlete's plate should include a variety of nutrient-dense foods from different food groups.
Approximately half of the plate can consist of non-starchy vegetables such as leafy greens, broccoli, and peppers, providing vitamins, minerals, and fiber.
One-quarter of the plate can be filled with a lean protein source like grilled chicken, fish, tofu, or legumes, providing essential amino acids for muscle repair and recovery.
The remaining one-quarter of the plate can be dedicated to whole grains or starchy vegetables such as brown rice, quinoa, sweet potatoes, or whole-wheat bread, supplying carbohydrates for sustained energy.
Additionally, including a source of healthy fats like avocado, nuts, or olive oil can provide essential fatty acids and promote satiety.
Moderate Intensity Training:
Athletes engaged in moderate-intensity training require additional energy and nutrients to support their activity levels and recovery.
The plate composition for moderate-intensity training is similar to low-intensity training but with slightly increased portions.
Roughly one-third of the plate can be allocated to non-starchy vegetables, as they remain a vital source of vitamins, minerals, and fiber.
One-third of the plate can include a lean protein source, providing adequate amino acids for muscle repair and growth.
One-third of the plate can be filled with whole grains or starchy vegetables, delivering sufficient carbohydrates for energy replenishment.
Including healthy fats, such as those found in avocados, nuts, seeds, and oils, can contribute to satiety and support overall health.
High Intensity Training:
Athletes engaged in high-intensity training require increased energy and nutrients to support intense exercise sessions and optimize recovery.
The plate composition for high-intensity training involves larger portions and a strategic focus on nutrient timing.
Around a quarter of the plate can consist of non-starchy vegetables, providing ample vitamins, minerals, and fiber.
Approximately one-quarter to one-third of the plate can include a lean protein source, such as poultry, fish, lean meats, tofu, or plant-based protein, to support muscle repair and growth.
The remaining one-half of the plate can be dedicated to complex carbohydrates like whole grains, quinoa, sweet potatoes, or beans, delivering sustained energy for training sessions.
Including healthy fats like avocado, nuts, seeds, and oils remains important to provide essential fatty acids and support satiety.
Additionally, nutrient timing becomes crucial, with a focus on consuming carbohydrates and protein before and after workouts to optimize glycogen replenishment and muscle recovery.
Remember, these eating plate recommendations are general guidelines, and individualized nutrition plans may be necessary based on an athlete's specific goals, preferences, and dietary requirements. Consulting with a registered dietitian or sports nutritionist can help create a tailored plan that aligns with an athlete's needs.
References
The Athlete’s training plates in this article were adapted from the Athlete’s Plates developed from the collaboration between the United States Olympic Committee Sports Dietitians and the University of Colorado (UCCS) sports nutrition grant program.
