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The Performance Plate

What you eat is just as important to your training regimen as the workout you have planned for the
day. This applies to everyone; recreational exercisers to elite athletes.

Not only is it important to choose the right foods but also the right amounts of each type of food depend-
ing on where you’re at in your training cycle. The goal is to make your plate reflect the day’s training.

The National College Athletic Association (NCAA) Sport Science Institute, Sports, Cardiovascular and
Wellness Nutrition (SCAN) dietetic practice group, and the Collegiate and Professional Sports Dietitians As-
sociation (CPSDA), put together an informative handout titled, “Building a Performance Plate.”

Below, you’ll find the two basic performance plate styles depending on training volume

Our three categories include: lean protein (grilled chicken in diagram), fruits and vegetables, and whole
grains and complex carbohydrates (potatoes in diagram).

On heavy training days, the performance plate contains more whole grains and complex carbohydrates.
This is because those type of foods are said to be the main energy source for our activity. We need to be
sure to provide an adequate fuel source and replenish what we use.

With lower training volume, carbohydrate and overall calorie needs decrease. On the lighter training day,
we are focusing on fruits and vegetables for antioxidants and overall health as well as protein foods. De-
pending on weight loss goals, there may be a decrease in whole grains and an increase in protein in the
off-season.

So, what are good food choices that fit into these categories?
• Whole Grains (energy-enhancing) - 100% whole wheat bread, tortillas, pita; brown

rice; whole-grain pasta; beans; oatmeal, potatoes; yogurt; quinoa; popcorn; trail mix
• Lean Proteins (recovery/muscle-building) - grilled/baked/broiled/roasted chicken, fish, turkey,

pork loin, sirloin, and lean ground beef; eggs, low fat cheese; tofu; tuna packets; milk; protein bars/bever-
ages; beans

• Fruits and Vegetables (antioxidant-rich foods) - apples; oranges; bananas; blueberries;
grapes; melon; strawberries; broccoli; green beans; spinach; romaine lettuce; carrots; cauliflower; mush-
rooms; cucumbers; tomatoes; fresh, frozen, canned, or dried

• Fat (immunity/flavor-boosting) - salmon; tuna; nuts; seeds; olives; olive oil; avocado; nut but-
ters; oil-based salad dressings; butter

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