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Nutrition plays a critical role in athletic performance, but knowing what and how much to eat can feel overwhelming. Performance plates simplify meal planning by providing a visual guide tailored to your training intensity. Whether you’re preparing for a light recovery session or a hard training day, these balanced meals ensure you’re getting the energy, nutrients, and recovery support you need to perform at your best. In this guide, you’ll learn how to customize your plate, plan meals for the week, and fuel your body like a pro.
About Performance Plates
Performance plates are a visual tool to help athletes with fuelling. They are balanced meals that blend carbohydrates, protein and fat to ensure athletes get enough energy and recover properly to optimize performance.
Performance Plates (Athlete’s Plates®) were developed Meyer, NL with the University of Colorado Sports Nutrition Graduate Program in collaboration with the US Olympic Committee's (USOC) Food and Nutrition Services.
Step 1: Match Your Performance Plate to Your Training Intensity
The amount of energy your body needs depends on a variety of factors including the intensity of your training. Take a look at the three different plates below to determine which plate matches the type/amount of exercise that you do.
Adjusting your performance plate can help ensure you’re fuelling appropriately for the demands of your sport and daily activities.
Low Intensity Training Days:
Moderate Intensity Training Days:
Hard Training Days:
Step 2: How to Load Your Performance Plate
Each section of the performance plate has a specific purpose to support your energy needs, recovery, and overall performance. For each of your 3 meals per day (yes I said 3 to all you breakfast skippers), we are aiming for creating balanced plates that include 3 things: starch, protein and colour.
Carbohydrates (AKA Carbs)
I like to call carbohydrates THE energy nutrient. Carbohydrates are the main (and preferred) fuel source for your brain and muscles making it arguably the most important nutrient for athletes. If athletes don't eat a diet with enough carbohydrates, they will experience poor performance and frequently feel tired and fatigued.
Here are some starchy carbohydrate examples to fill this section of the plate:
Whole grain bread/bagel
Brown Rice
Quinoa
Whole grain pasta
Potatoes
Couscous
Whole grain crackers
Oatmeal
…and more!
Protein
Protein rebuilds and repairs tissues that are broken down during exercise...like muscle tissue. Protein isn't just important for muscle though, protein serves as a building block important for growth and repair of all your body tissues.
Eating enough protein is important for supporting metabolism, immune health, blood sugar control, a healthy weight, & athletic performance.
Here are some protein examples to fill this section of the plate:
Chicken
Eggs
Fish
Beef and pork products
Greek Yogurt
Legumes (lentils, black beans, chickpeas)
Tofu/tempeh
…and more!
Colour
Colour is a combination of vegetables and fruits. You don't necessarily need to have both on your plate at once, but both are important for athletes. This colour category is where we are getting important vitamins and minerals that we need to feel and fuel our best.Â
Here are some colour examples to fill this section of the plate:
Broccoli
Leafy greens
Carrots
Bell peppers
Cucumbers
GrapesÂ
Berries
Apples
BananasÂ
…and more!
Each colour of a vegetable or fruit offers different nutrients, so athletes are encouraged to get a rainbow, or a wide variety of vegetables and fruit throughout the week in order to benefit from all the goodness. There are no off limit vegetables or fruits!
You might be wondering, what about fat?
Fats do go on our plates, but they don't make up a section on the plate. When we think about what we are making for our meals, fats are typically already included. They go on the plate but they are not one of the major components.
Here are some examples of foods with healthy fats:
Cooking oils: Olive oil, avocado oil, canola oil, peanut oil…etc.Â
Avocado
Nuts & seeds
Nut butters
Olives
Fatty fish: Salmon, trout, anchovies, herring and mackerel
Step 3: Plan Ahead
Planning and preparedness is essential for successful athletes. By taking the time to plan ahead, you eliminate the guesswork, reduce stress, and ensure you’re always ready to fuel your body properly. A little preparation goes a long way in helping you perform at your best.
Here’s how to set yourself up for success:
Look ahead at your training week and decide what type of performance plate you will be following each day.
Create a master list of the foods you love from each category (protein, carbs, colour, and fats).
Decide on your meals and snacks for the week based on your training needs. Mix and match your favourite foods from your master list to create performance plate meals.
Download my free Creating Performance Plates handout to help you with meal ideas.
Download my free Mix & Match Performance Snacks handout to help you with balanced snacks.
Make a grocery list and make sure these foods are always on hand.
Prep ahead when possibleÂ
Batch cook proteins: Grill/bake chicken breasts, tofu, or cook ground turkey.
Chop vegetables: Wash and chop veggies for easy use in meals.
Cook staples: Make a large batch of rice or quinoa to store in the fridge.
Portion snacks: Divide trail mix, fruit, or yogurt into grab-and-go portions.
Keep quick and easy prep items available for when life gets busy and plans change such as:
Pre-cooked frozen grains or vegetables
Canned fish, legumes or potatoes
Protein bars, like these ones
Set reminders to fuel regularly. Athletes need to eat every 2-3 hours (either a performance plate or a nourishing snack).
Additional info to know about Performance Plates...
If you finish your plate and are still hungry, eat more food. It’s essential for athletes to listen to their hunger cues—keep eating if you’re still hungry and stop when you feel full.
Keep in mind that there are additional components to a performance plate, such as dairy and hydration, which are also vital for optimal performance and recovery.
Variety is crucial throughout the week to ensure you’re getting a wide range of nutrients. Serving sizes will vary depending on your individual needs, goals, and activity level.
If you’re frequently getting injured, unintentionally losing weight, falling sick often, or—if you're a female athlete—not having your period, it’s time to consult a Registered Dietitian and/or your Physician. These could be signs that your fuelling needs aren’t being met.
Ready to Elevate Your Performance?
Interested in learning and understanding your own specific nutrition needs for your sport and goals? Fill out my quick application form, and I’ll be in touch to help you take your performance to the next level.
