The Ideal Athlete’s Plate

by Heather Calcote, RD

Every meal is an opportunity to get in the nutrients you need throughout the day. When meal-planning, what do you think of first? Is your plate balanced, or centered on a main food? Do you cook, or eat, like an Athlete?

A balanced meal contains the following; starch, protein, fruit and/or vegetables. Muscles, and the brain, and primarily fueled by carbohydrates, but also use protein for tissue building and repair. Fruits and vegetables provide a natural form of essential vitamins and minerals that aid in other areas of performance (i.e. Iron, Calcium, Potassium, etc).

Think of your plate in thirds; each item is equally important! You may notice that “fat” is missing; typically this will be found in one or more of the groups as an add-in. For example: olive oil to marinade meat or roast vegetables, cheese (on vegetables, meats, or starches), nuts and/or seeds added to salad, etc.

Need help getting your plate started? Here are some ideas for each group:

Starch: pasta, rice, potatoes, beans, and/or whole-wheat bread products
Protein: lean meat cuts, poultry, eggs, tofu, tempeh, wild-caught fish
Fruit/vegetables: steamed vegetables, salad, fresh in-season fruits

Using this “plate model” assures that each meal contains some of the essential nutrients the body needs for optimal exercise performance!

This post was written by Heather Calcote, RD. The blogger behind Dietitian on the Run, she has an expertise in and passion for running, healthy cooking & nutrition! She is living and working in Colorado, and can be contacted at heatherdcal@gmail.com.