Fuel Without The Numbers
Do you hate tracking calories and macros? Do the apps just feel too complicated and time consuming? Do you want another way to ensure your nutrition is supporting your strength training, sport performance, and health? Well let me introduce my favorite tool, The Athlete’s Plate.
This tool was developed by the US Olympic Committee as a way to encourage our nations highest performers to fuel the demands of their sport. Each plate is based on a standard 9 inch dinner plate. There are 3 plates that encompass this tool and they’re designed based on performance/body composition goals. Let’s cover all 3 plates below.
The Easy Training/Weight Management Plate
This plate is meant for the individual looking to lose body fat or the athlete who is not performing intense training. Let’s cover some key calorie control features of this plate:
The fat (cooking oil) allowance is kept to 1 tsp
Carbohydrates are kept to about 25% of the plate
The fruit & vegetable section is large, at least 50% of the plate and contains any variety of fruit or vegetables you like.
The Moderate Training Plate
This is the baseline plate for all my athletes. It can fuel intense training sessions and help maintain a healthy bodyweight. Notice a few key changes from the Easy Training Plate:
Fats have increased from 1 tsp -> 1 tbsp
Carb portions have increased to about 1/3 of the plate
The fruit & vegetable section has now turned into vegetables only. Fruit can now be enjoyed as an optional side dish.
You’ll also notice that the protein section has remained the same. This is the one section of the plate that NEVER changes.
The Hard Training Plate
Last but certainly not least we have the Hard Training/Competition Day plate. This plate is perfect for training days lasting 2 hours or more, include multiple workouts, days we compete in our sport, or for those with weight gain goals. Let’s run through the changes from the Moderate Training plate:
The carb section has grown. It’s now 50% of the plate.
The vegetables section now only makes up 25% of the plate
The fat allowance has grown from 1 tbsp -> 2 tbsp
The Athlete’s Plates may have been designed for athletes heading to the Olympics, but they can absolutely be used by anyone looking to bring more accountability to their nutrition, fuel high performance, and optimize their health. In fact, I’ve used many of these plates to help my clients recover from eating disorders, manage diabetes, and improve their diet quality.
Still have questions or need more support? Nutrition Coaching is for you! Email me at andrew.youck@lift-stl.com and book your consultation visit today or swing by the front desk at Lift STL before or after your workout!