BUILDING A PERFORMANCE PLATE

A Step-by-Step Guide

About Performance Plate

A simple approach to fueling

• Applies to all 3 meals for the day

• Matches portions of nutrients to training intensity/volume

• Athletes require additional snacks

• Needs & goals vary per person

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Step 1: Match your plates to training intensity

Low Intensity Plate

• Rest day/no practice

• Light body weight training

• Casual walks

• Short jogs

• Weight loss

Moderate Intensity Plate

• Most practices

• Most workouts

• 1 hour strength training

• 3-5 mile runs

• Weight maintenance

Hard Intensity Plate

• Game/competition days

• Two-a-days

• Pre-season

• Tournaments

• Weight gain

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Step 2: Load your plate

Carb List:

Choose 100% whole wheat/grain options more often

• Bread

• English Muffins

• Bagels

• Dry Cereal

• Oatmeal (Old Fashioned or Quick Oats)

• Granola Bars (Kasha, Luna, Clif, LaraBar)

• Waffles/pancakes

• Tortillas/Wraps

• Pita Bread

• Pasta

• Rice

• Couscous

• Quinoa

• Potatoes (white/red/sweet)

• Crackers (Triscuits, Wheat Thins, Graham Crackers)

• Pretzels

• Low-Fat Popcorn

• Baked Chips

• Fig Newtons

Protein List:

Choose lean protein sources most often

• Eggs

• Chicken Breast (boneless, skinless)

• Turkey

• Turkey products (sausage, bacon)

• Lean Deli Meat

• Lean Beef (90/10 or better)

• Sirloin/Tenderloin

• Fish (salmon, tilapia, cod...)

• Shrimp

• Tuna packets

• Pork Tenderloin

• Tofu

• Milk (regular, chocolate milk)

• Greek yogurt/yogurt

• Cheese

• String Cheese

• Beans

• Edamame

• Lentils

• Nuts/seeds

• Beef or Turkey Jerky

• Protein Bars

• Protein Powders (always use a 3rd party tested product)

Color List:

Choose a variety of fresh, frozen, or canned fruits & vegetables.

Veggies:

• Asparagus

• Bagged salad

• Broccoli

• Bell peppers

• Brussels sprouts

• Cauliflower

• Celery

• Cucumber

• Carrots

• Green beans

• Kale

• Lettuce

• Mushrooms

• Onions

• Spinach

• Squash

• Tomato

• Zucchini

Fruits:

• Apples

• Bananas

• Berries

• Grapefruit

• Grapes

• Kiwi

• Lemon

• Lime

• Mandarin oranges

• Mango

• Melon

• Orange

• Peaches

• Pears

• Plums

• Dried Fruits

• Fruit cups (in own juice)

• 100% fruit juice

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Step 3: Plan Ahead

• Look ahead to your week of training and decide what your plates will need to look like each day

• Make a list of foods you like from each category

• Build a grocery shopping list

• Keep foods from each category on hand

• Set timers/reminders to eat every 2-3 hours

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More on Performance Plates

• There are other components not covered here athletes should keep in mind when building plates - including dairy, healthy fats, & proper hydration

• Variety through the week is important to get in a wide range of nutrients, vitamins, & minerals

• Actual serving sizes vary per person based on needs and goals

• Athletes with high fueling needs and body recomposition goals should work with a Registered Dietitian

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