Lesson 1, Topic 2
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The Athlete’s Plate: A Visual Planner Copy

Michael Bewley September 20, 2020
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THE ATHLETE’S PLATE

The Athlete’s Plates are a collaboration between the United States Olympic Committee Sport Dietitians and the University of Colorado (UCCS) Sport Nutrition Graduate Program.

Fueling Your Workout

As we reviewed in the previous chapter, training volume and intensity vary from day-to-day and week-to-week, along with your training/competition plan. Eating your meals and fueling your workout or competition should also be cycled according to how hard or easy it is. The Athlete’s Plates are tools for you to better adjust your eating to the physical demands of your sport.

Easy Training Day

An easy day may contain just an easy workout or tapering without the need to load up for competition with energy and nutrients. Easy day meals may also apply to athletes trying to lose weight and athletes in sports requiring less energy (calories) due to the nature of their competition.

Moderate Training Day

A moderate day may be one where you train twice but focus on technical skill in one workout and on endurance or strength in the other. The moderate day should be your baseline from where you adjust your plate down (easy) or up (hard/race).

Hard Training Day

A hard day contains at least two relatively hard workouts or competition. If your sport requires extra fuel from carbohydrates, use this plate to load up in the days before, throughout, and after the event day.

Bibliography

  1. The Athlete’s Plate (n.d.). Retreived from University of Colorado Springs website.