https://www.andrewthedietitian.com/blog daily 0.75 2026-04-30 https://www.andrewthedietitian.com/blog/the-athletes-plate monthly 0.5 2026-04-30 https://images.squarespace-cdn.com/content/v1/69de501feceb591f0305ed5b/4a76f659-ccda-4a3e-967c-94a1c548cd3f/Easy+Training+Plate+Photo.png Blog - Fuel Without The Numbers - 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. https://images.squarespace-cdn.com/content/v1/69de501feceb591f0305ed5b/ded8cba5-a817-4527-8d9b-22c129009c3e/Moderate+Training+Plate+Photo.png Blog - Fuel Without The Numbers - 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. https://images.squarespace-cdn.com/content/v1/69de501feceb591f0305ed5b/e2544d0c-fd52-48b6-ab21-07e35e803011/Hard+Training+Plate+Photo.png Blog - Fuel Without The Numbers - 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 https://www.andrewthedietitian.com/blog/red-s-the-silent-performance-killer monthly 0.5 2026-04-24 https://images.squarespace-cdn.com/content/v1/69de501feceb591f0305ed5b/b4ca20e3-7555-4d3e-81e3-eded558eefd4/reds+blog+image.webp Blog - RED-S: The Silent Performance Killer - Make it stand out What are the warning signs? The warning signs of RED-S are subtle at first: generalized fatigue/weakness, poor recovery from training with little to no strength progression, frequent illness, and disrupted menstrual cycles to name a few. Though these signs can quickly become more severe if not addressed. As the inadequate caloric intake progresses, whether due to being unaware of poor intake or continuing to follow diets that promote deprivation of calories, one can develop stress fractures that don’t heal, dangerously low heart rates, complete loss of menstrual cycle, or low testosterone (men). The longer the body is deprived of proper calories, the worse the symptoms become until you find yourself forced to take a break from sport/exercise or in the most extreme cases, become hospitalized. https://www.andrewthedietitian.com/blog/Blog Post Title One-3zaa9-zlxng-67tfc-zlx5n-lzgzw monthly 0.5 2026-04-30 https://www.andrewthedietitian.com/home daily 1.0 2026-04-24 https://www.andrewthedietitian.com/about daily 0.75 2026-04-24 https://www.andrewthedietitian.com/contact daily 0.75 2026-05-04 https://www.andrewthedietitian.com/nutrition-coaching daily 0.75 2026-05-01 https://www.andrewthedietitian.com/personal-training daily 0.75 2026-05-15