The Athlete Plate – Developed by the USOC – United States Olympic Committee.
Myplate is a great visual of what the general population should aim their plate to look like daily for healthy living and weight management. Myplate aims for 1/2 your plate to be filled with fruits and non-starchy vegetables, 1/4 of your plate filled with a lean protein (animal or plant based) and a 1/4 of your plate filled with a whole grain to include whole grain pasta, bread, brown rice, quinoa, potatoes, corn or peas. However, athlete’s plates can vary depending on training for their sport. Training can vary day-to-day and week-to-week based on being in off-season to in-season with practices and competitions/games. Eating your meals and fueling for each day is important for optimal performance. The Athlete’s Plate is a better tool for athletes to use to adjust for the physical demands of the sport.
Easy Training Plate- An easy day plate will be used for a day off from playing, an easy workout or an off-season low intensity workout without the need to fuel for competition/game. Easy day meals may also apply to athletes trying to lose weight or athletes in sports requiring less energy (calories) due to the nature of their sport. Calories and carbohydrates needs are lower, adequate protein and antioxidant rich fruits and vegetables are needed to sustain health, body composition and recovery. This plate is very similar to MyPlate, 1/2 the plate is Fruits and Non-Starchy Vegetables, 1/4 of the plate is Whole Grains, Rice, Pasta or Starchy Vegetables and 1/4 of the plate is Lean Proteins to include Animal or Plant Based Proteins. Choose one serving of a Healthy Fat to include Olive Oil, Nuts, Seeds, Avocados or Olives.
Moderate Training Plate-A moderate day maybe two training sessions with focus on technical skill in one workout and on endurance or strength in the other. Exercise duration can last 1-2 hours. The moderate day should be your baseline from where you adjust your plate down (easy) or up (hard). Calories and carbohydrates needs are increased, adequate protein and antioxidant rich fruits and vegetables are still needed to sustain health, body composition and recovery. This plate changes by less than 1/2 of the plate is Fruits and Non-Starchy Vegetables, Slightly more than a 1/4 of the plate is Whole Grains, Rice, Pasta or Starchy Vegetables and still needing a 1/4 of the plate Lean Proteins to include Animal or Plant Based Proteins. Choose one to two servings of a Healthy Fats to include Olive Oil, Nuts, Seeds, Avocados or Olives.
Hard Training Plate-A hard day contains at least 2 workouts that are higher in intensity or it is a game day. If your competition requires extra fuel from carbohydrates, use this plate to load up in the days before, throughout, and after the event day. Exercise duration is over 3 hours. Calories and carbohydrates needs are at their highest, adequate protein and antioxidant rich fruits and vegetables are still needed to sustain health, body composition and recovery. This plate changes by 1/4 of the Plate is Fruits and Non-Starchy Vegetables, 1/2 of the plate is Whole Grains, Rice, Pasta or Starchy Vegetables and still needing 1/4 Plate Lean Proteins to include Animal or Plant Based Proteins. Choose two servings of a Healthy Fats to include Olive Oil, Nuts, Seeds, Avocados or Olives.
Remember: Fluid and electrolyte intake is needed at each plate for hydration!
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