Building a Performance Plate

Sports Dietitian, Jess Moura, MS, RD, CSSD and host, Ken Roberts discuss how athletes can build a performance plate to fuel their workouts, and support their nutritional needs throughout the day. The performance plate teaches athletes how to eat healthy all year long for health and performance.

Show Notes:

Understand the 5 components of a Performance Plate as it pertains to wholesome food that are energy-packed and include whole-grain or energy-enhancing foods, lean protein, fruits and vegetables, healthy sources of fats, and fluids or hydration promoting beverages.

A lighter training day, or off-season training day uses 1/2 of a plate of meal with fruits and vegetables, and 1/4 of the plate or meal to be whole grains and a 1/4 of the plate or meal to be lean proteins. This is ideal plate for lower volume training in the off-season, and when an athlete may be trying to lose weight.

During the pre-season and in-season the athlete’s volume will be higher, or they may experience some hard training days. Take a look at the differences between a hard training day and light training day, and how the composition and quantity of your performance plate changes based on your performance needs.

This page from Building a Performance Plate is a product of the United States Olympic Committee (USOC) Sports Dietitians, and the University of Colorado (UCCS) Sports Nutrition Graduate Program.

This page from Building a Performance Plate is a product of the United States Olympic Committee (USOC) Sports Dietitians, and the University of Colorado (UCCS) Sports Nutrition Graduate Program.

This Athlete’s Plate is a product of the United States Olympic Committee (USOC) Sports Dietitians, and the University of Colorado (UCCS) Sports Nutrition Graduate Program.

This Athlete’s Plate is a product of the United States Olympic Committee (USOC) Sports Dietitians, and the University of Colorado (UCCS) Sports Nutrition Graduate Program.

This Athlete’s Plate is a product of the United States Olympic Committee (USOC) Sports Dietitians, and the University of Colorado (UCCS) Sports Nutrition Graduate Program.

This Athlete’s Plate is a product of the United States Olympic Committee (USOC) Sports Dietitians, and the University of Colorado (UCCS) Sports Nutrition Graduate Program.

This Athlete’s Plate is a product of the United States Olympic Committee (USOC) Sports Dietitians, and the University of Colorado (UCCS) Sports Nutrition Graduate Program.

This Athlete’s Plate is a product of the United States Olympic Committee (USOC) Sports Dietitians, and the University of Colorado (UCCS) Sports Nutrition Graduate Program.

This Athlete’s Plate is a product of the United States Olympic Committee (USOC) Sports Dietitians, and the University of Colorado (UCCS) Sports Nutrition Graduate Program.

This Athlete’s Plate is a product of the United States Olympic Committee (USOC) Sports Dietitians, and the University of Colorado (UCCS) Sports Nutrition Graduate Program.



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Episode 9: Doing M.O.R.E. with Dinner

Melissa Joy Dobbins, MS, RDN, CDE, is an experienced and highly educated Registered Dietitian with over 15 years of media experience. She is the host of the SoundBites RD, and is known as The Guilt-Free RD. In this episode, Melissa shares with listeners her concept of "Do M.O.R.E. with Dinner, and how we can enjoy our food with health in mind. 

If you enjoy this podcast I encourage you to listen to Melissa Joy Dobbins at The SoundBitesRD, or view her on Facebook.

Show Notes:

Concepts for meal planning:

-Think ahead

-Setting up an environment to support you

-Take time to view week to week

See Melissa’s BLOG and downloadable kits:

Do M.O.R.E. with Dinner Blog Post#1.

Do M.O.R.E. with Dinner Blog Post#2 and Downloadable Kit.

Daily Meal Planning Tips.

Podcast music by Aaron Kusterer.

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Episode 7: Vision and Focus to Motivate You

Episode 7: Vision and Focus to Motivate You

Originally from East St. Louis, Morgon joined the Marine Corps in 1998. In 2011, Morgon deployed to Afghanistan and found his purpose. He was determined to show the world there are options, and to teach people to believe in themselves. Listen to Morgon's story as he describes the journey that led to Latitude Pure Coaching, and the hundreds of people he's positively influenced over the years.

Episode 6: Finding Purpose in Serving Others

Episode 6: Finding Purpose in Serving Others

Sometimes, who we thought we were, great though it was requires a catalyst to prepare us for something much greater. Ken spent 21 years in the Marine Corps in some of the most prestigious leadership positions. He worked hard, provided a great example for others, and his family to then have it all end. Listen to Ken’s story on how a single moment in time pushed him into the humble and amazing man he is today as part of the Fellowship of Christian Athletes in North Carolina.

Episode 5: Type 2 Diabetes and the road to World's Toughest Mudder

Show Notes:

Edward is a U.S. Marine Corps veteran of the Gulf War. After separating from military service in 1992, Edward describes he had a 15 year lazy period. In 2004-2005 he was told he had high blood pressure, high triglycerides, and high cholesterol. By 2007, Edward was diagnosed with Type 2 diabetes. Edward describes the moments that led to him needing to take care of himself. 

He found Tough Mudder in October of 2014, and has been hooked since. Listen to his story leading up to multiple Tough Mudders, half marathons, and the lifestyle changes that brought him to competing in the World's Toughest Mudder; a 24-hour non-stop obstacle course race.

Podcast music by Aaron Kusterer.

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Episode 4: Diabetes and Sports

Show Notes:

Interview with US Army veteran Sean Walsh. Sean talks about his time in the military, challenges he faced when diagnosed with diabetes, and his work and life as a triathlete. Listen in to hear Sean's story.

 

Team Novo Nordisk

http://teamnovonordisk.com

Podcast music by Aaron Kusterer.

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Episode 3: Work Life Balance

Show Notes:

Interview with Army veteran, Alexandra Michael. Alex is currently pursuing her PhD in nursing. She’s an Army spouse, mother of two, and an endurance athlete who is a part of US Military Endurance Sports (USMES) and Wear Blue: Run to Remember. Listen in and hear her story on how she balanced career, education, parenthood, and athletics.  

 

Wear Blue: Run to Remember

http://www.wearblueruntoremember.org

Podcast music by Aaron Kusterer.

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Episode 2: Finding Your Community

Interview with Marine Corps veteran, Tom Hamilton. Tom spent 22 years in the Marine Corps, which consisted of many years in the infantry, time as Drill Instructor, and First Sergeant. His story is similar to so many others, and yet cannot be told enough. Tom was a war fighter and martial artist, but also fought many demons mentally.

Episode 1: Mental Grit

Interview with Marine Corps veteran Darth Vader.

Show Notes:

Interview with Marine Corps Veteran, Darth Vader. Darth had been active in the Marine Corps and since separating in 1995. An injury after separation cost him 22 surgeries over the years until he finally decided to have his leg amputated. Over the years he’s completed 92 Tough Mudders: 70 with two Legs, and 22 with one leg as an adaptive athlete. He completed 93 Half Marathons: 83 with two legs and 10 with one leg. He’s completed multiple triathlons with and without both legs. Completing one within 5 weeks after his amputation. A man of true character, self-awareness, drive, and the mental grit to continue to push himself. Hear his story from transition to his coming year shattering records.

Podcast music by Aaron Kusterer.

Please subscribe and leave us a Review on iTunes, and Spotify.