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About Performance Plates
Performance plates are a visual tool to help athletes with fuelling. They are balanced meals that blend carbohydrates, protein and fat to ensure athletes get enough energy and recover properly to optimize performance.
Performance Plates (Athlete’s Plates®) were developed Meyer, NL with the University of Colorado Sports Nutrition Graduate Program in collaboration with the US Olympic Committee's (USOC) Food and Nutrition Services.
Step 1: Match your plate to training intensity
Low Intensity Training Days:
Moderate Intensity Training Days:
Hard Training Days:
Step 2: Load your plate
Foods include (but are not limited to):
You might be wondering, what about fat?
Fats do go on our plates, but they don't make up a section on the plate. When we think about what we are making for our meals, fats are typically already included. For example: oils you may cook with, salad dressings, or foods like avocado, nuts and seeds. They go on the plate but they are not one of the major components.
Step 3: Plan ahead
Look ahead at your training week and decide what type of performance plate you will be following each day.
Write down your favourite foods from each category.
Make a grocery list.
Make sure these foods are always on hand.
Eat every 2-3 hours (either a performance plate or a nourishing snack - check out my free download "Mix and Match Snacking Guide" to help you choose nutritious snacks.
Additional info...
If you finish your plate and are still hungry, EAT MORE FOOD. It is really important for athletes to listen to their hunger cues and keep eating if you're still hungry and to stop eating if you're full.
There are other components to a performance plate that were not mentioned including: dairy and hydration.
Variety throughout the week is important to ensure you are getting a wide range of nutrients.
Serving sizes will vary per athlete based on their needs and goals.
Athletes with high fuelling needs should see a Registered Dietitian.