What Should My Training Plate Look Like ?

An athlete’s plate should be balanced between carbohydrate, protein, and fat food sources. Choose complex carbohydrates, lean proteins, unsaturated fats, and plenty of fruits and vegetables to ensure variety in the diet. The following total calorie intake is recommended: carbohydrates, 50% to 60%; proteins, 15% to 20%; and fats, 20% to 30%. Carbohydrates include fruits, vegetables, breads, rice, pasta, potatoes, cereal, oatmeal, pretzels, and crackers. Lean proteins include chicken and turkey without the skin, fish, lean cuts of beef and pork, eggs, beans, nuts, nut butters, soy, and low-fat dairy products (skim and 1%).

Healthy fats include oils, nuts, seeds, fatty fish, avocado, and nut butters. Figure 1 represents what an athlete’s training plate should look like in relationship to the distribution of carbohydrates, proteins, and fats. A specific designation for fats is not included on the plate diagram, as fats are sprinkled in throughout the day in the foods that are consumed and in the way foods are prepared (sautéing, stir frying, and using oil-based dressings). Athletes can easily use the figure as a visual guide for proper eating both at home and on the road.

PS : Add a variety of colors to your plate; eating an assortment of fruits and vegetables will provide nutrients and flavor to your meals.

References : 100 Question And Answer About Sports Nutrition and Exercise, Lilah Al-Masri MS RD CSSD LD and Simon Bartlett PhD CSCS