The most common question I get from athletes is “What do I eat?” this is where the Athlete’s plate is helpful! The Athlete’s Plate was designed by the United States Olympic Committee with athletes in mind. The purpose of the plate is to provide athletes with a guide when preparing and planning meals.  Due to the intensity and duration of training and competition, athletes’ calorie and macronutrient needs are very different compared to those who are not participating in a strict training regimine. The USDA MyPlate is heavily advertised to the general public. However, this recommendation is not conducive to the needs of athletes, especially youth athletes. 

The Athlete’s Plate provides athletes with a tool that is customizable to their training and performance needs. The plate adapts to when training is at its peak as well as during times of rest and recovery. 

To maximize performance, athletes need to adjust their nutrition to meet their current activity level. The athlete’s plate provides a foundation with how to adjust portions, food groups, and nutrients during meals to meet specific nutrient needs during training and competition.

What is the Athlete’s Plate?

Designed by sports nutritionists, the Athlete’s Plate is a visual that allows athletes to mirror their training needs with their nutrition needs. 

There are three plates athletes need to be aware of; the hard training plate, the moderate training plate and light training plate. These three visuals allows athletes to choose the one that aligns with their current training schedule. 

Athletes should never remove food groups from their diet. The three athletes plates ensure that all macronutrients, vitamins and minerals are included to ensure proper growth and development, all while supporting the demands of sport performance. 

The Three Types of Athlete’s Plates

1. Easy/Rest Day Plate

First, let’s review the easy training plate. The easy training plate is for athletes who complete one easy practice session per day or in a time of tapering. This athlete has no need to load up for a competition. The athlete may be interested in weight loss or changes in body composition. 

The plate consists of:

1. • 1/2 fruits and vegetables 
   • 1/4 protein
   • 1/4 whole grains

Whole grains and fiber-rich veggies are emphasized due to their rich source of vitamins and minerals. These foods take the body a longer time to digest, excellent for gut health, and keep one feeling full for longer. The best time to consume whole-grains and veggies is during lighter periods of training. The high fiber content may cause some gastrointestinal issues and it takes the body a longer time to use these foods as energy.

2. Moderate Training Day Plate

The moderate training plate serves as a baseline for youth athletes. Depending on training demands, one can adjust down or up. This plate is for the athlete who has two training sessions scheduled per day; one lower intensity and the other higher intensity. 

Since carbohydrates are the primary source of energy for athletes, the grains recommendation is increased. The plate focuses on vegetables but slightly lower portion than the easy training plate. Fruit is still included but can be prioritized for snacks and preworkout fuel. The athlete should continue to include lean sources of protein to support muscle repair and growth. 

The plate consists of:

• • ⅓ veggies
  • ⅓ grains
  • ⅓ protein

As training time and intensity increases, calorie and carbohydrate needs also increase. This is why there is a shift in macronutrients to include more carbohydrates which in turn increases calorie intake. 

3. Hard/Competition Day Plate

The hard training plate is for athletes preparing for a competition, in a season of intense 2-a-days or has a goal of increased muscle mass or weight gain. 

The most drastic shift for the hard training plate is the half plate of grains. The body needs these carbohydrates to keep up with the time and intensity of training. Even after a hard competition day, calorie and macronutrient needs are elevated and a hard training plate should still be followed for better recovery. 

The plate consists of:

• • ¼ veggies
  • ½ grains
  • ¼ protein

Prior to competition, there should be a focus on easily digestible carbohydrates or simple carbs. The body can use these carbs as an immediate source of energy. Examples of pre-workout fuel includes banana, orange, fruit snacks, dry cereal, granola bar, dried fruit, or sports drink.

Adjusting the Plate for Different Sports and Goals

Each athlete and each sport has different performance goals, practice schedules, and training sessions. Your plate will look different from a teammates plate, family members plate or friends plate. 

Some sports are high demanding and requires more energy such as hockey or soccer whereas other sports require less energy. Some sports are endurance-based but some are strength-based. All of this should be taken into consideration when planning and preparing meals. 

Nutrition is all about trial and error and you know your body best. It is crucial to listen to your body and make the proper nutrition adjustments. 

Conclusion

Proper nutrition is critical to prevent fatigue, enhance recovery, support growth and development and help athletes reach their goals. Knowledge of the athletes plate is a great foundation to start learning more about nutrition and how it can positively impact performance.

Working with a dietitian who specializes in sports nutrition can take your game to the next level! Learn more about my services!