In the quest for optimum athletic performance, many athletes are exploring the Performance Plates model for balanced nutrition. Adapted from the familiar MyPlate guide, this approach modifies the distribution of macronutrients according to varying training intensities. “Performance Plates are an adaptation of the MyPlate model…because athletes’ needs for energy are much higher than the general population,” explains Skylar Weir, MS, RD, a dietitian at UCHealth Yampa Valley Medical Center.
Athletes must adjust their macronutrient ratios based on their training days. On rest days or during light workouts, they follow the MyPlate structure: half of the plate filled with colourful vegetables, a quarter of complex carbs, and a quarter of protein. For moderate training sessions lasting 45 to 90 minutes, the plate is evenly divided among the three food types. On intense training days exceeding 90 minutes, half of the plate is reserved for carbohydrates, while the rest is shared between colourful foods and protein.
Snacking plays a pivotal role in an athlete’s nutrition and energy strategy. Weir encourages including carbohydrates and protein in snacks, recommending two to three snacks daily. “Snacks are your superpower,” she notes, creating energy boosts that prevent athletes from heading into or coming out of workouts feeling depleted.
Transitioning to the Performance Plates model can yield immediate benefits. Athletes often struggle to recover after rigorous training when they attempt to fuel their bodies like they do on rest days. “Fueling with a large salad after a long run just isn’t enough,” Weir cautions, indicating that increased carb intake helps speed up recovery and enhances mental clarity.
Antioxidant-rich colourful vegetables and fruits are crucial to combat exercise-induced inflammation. Weir highlights that teaching athletes the importance of these foods is essential, especially on rest days when digestion is less hurried. Nonetheless, many athletes also struggle with adequate carbohydrate intake, key to fuelling workouts and recovery.
Fear of carbohydrates is a common misconception among athletes. “Probably the biggest pushback…is when someone’s really scared of carbohydrates,” Weir argues. Education about the role carbohydrates play in a balanced diet often dispels these worries. She emphasises, “carbohydrates are not what’s contributing to weight gain – it’s eating an excess of any food.”
The straightforward visual of Performance Plates offers an intuitive way to manage nutrition without overwhelming athletes. Most find it a valuable approach, enabling them to assess nutrient intake across different training days with ease. Weir states, “most athletes enjoy that it’s more of an intuitive approach to eating.”
The Performance Plates model enables athletes to balance their diet according to their training intensity, shifting macronutrient ratios for optimal performance. This visual guideline helps in maximizing energy intake and recovery. By incorporating snacks rich in carbohydrates and proteins and prioritising colourful fruits and vegetables, athletes can combat inflammation and boost overall health. Education about carbohydrates dispels common fears, making the model a practical tool for intuitive eating.
The Performance Plates model offers athletes a flexible and effective nutrition strategy tailored to their varying training demands. By adjusting macronutrient ratios based on activity levels, athletes can improve energy management and recovery while dispelling myths surrounding carbohydrates. Emphasising the importance of colourful fruits and vegetables further supports overall health, guiding athletes toward embracing a more balanced diet without confusion or obsession. Ultimately, understanding and adhering to the Performance Plates approach facilitates intuitive eating, equipping athletes with the tools to enhance their performance and well-being consistently.
Original Source: www.steamboatpilot.com
