So what's on an athlete's plate? All three regimens share a few common items:
Water
Dairy and nondairy beverages
Diluted juice
Flavored beverages
Coffee and tea
Herbs and spices
Vinegar
Salsa
Ketchup and mustard
Salt and pepper
Easy training and weight management plates focus on fresh fruits and veggies and contain the least amount of carbs. They contain:
fresh fruits and veggies, such as:
50%
lean protein, such as
25%
whole grains (or less), such as:
of fat, such as:
1-3 tsp.
• Raw veggies • Cooked veggies • Fresh fruit
• Poultry • Beef, game or lamb • Fish • Eggs • Low-fat dairy • Soy (tofu, tempeh) • Legumes and nuts
• Pasta • Rice • Potatoes • Cereals • Breads • Legumes
• Avocado • Oils • Nuts • Seeds • Cheese • Butter
Moderate training plates increase fat and carb intake, while reducing vegetables. They contain:
veggies
37.5%
grains
lean protein
3-6 tsp.
Sides of fresh, stewed or dried fruit
of fat
Hard training or competition-day plates contain the most fat and carbs. This plate includes:
6-9 tsp.
