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.



Podcast music by Aaron Kusterer.

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