ATHLETE’S PLATES
S P O RT N U TR I TI O N
The physical demands of practices and games are different from day to day and your diet should
reflect these differences. The athlete’s plates have been designed as a food guide for athletes to
follow based on the physical demands of the day. The athlete’s plates consist of an easy training
plate, moderate training plate, and hard training/game day plate. The moderate training plate is
meant as baseline and changes to the easy or hard plates should be made from it. Pay attention
to the amount of food on each plate as well as the portions of each food group.
EASY TRAINING/WEIGHT MANAGEMENT
a in
Pasta
Rice
Potatoes
Cereals
Breads
Legumes
We
ig
ht M
ana
gem
ent
Easy Training
an
Pr
Raw Veggies
Cooked Veggies
Veggie Soups
Fresh Fruit
ot
ge
Poultry
Beef/Game/Lamb
Fish
Eggs
Low-Fat Dairy
Soy (e.g., Tofu,
Tempeh)
Legumes/Nuts
Ve
Le
Avocado
Oils
Nuts
Seeds
Cheese
Water
Dairy/Nondairy
Milk
Diluted Juice
Flavored
Beverages
s
its
le
Wh
o
1 Teaspoon
Gr
ta ble s & F r u
FATS
e in
Coffee
Tea
FLAVORS
Salt/Pepper
Herbs
Spices
Vinegar
Salsa
Mustard
Ketchup
This plate may be used on days with one
light practice or during a tapering period
when loading up for competition is not
needed. It may also apply to athletes trying
to lose weight or during rest/off-season
times. Notice that this plate contains a
smaller portion of grains and less food
overall than the other two plates.
MODERATE TRAINING
a
Gr
FATS
1 Tablespoon
Pasta
Rice
Potatoes
Cereals
Breads
Legumes
Pr
ei
FLAVORS
le s
Raw Veggies
Cooked Veggies
Veggie Soups
ab
n
ot
Poultry
Beef/Game/Lamb
Fish
Eggs
Low-Fat Dairy
Soy (e.g., Tofu,
Tempeh)
Legumes/Nuts
Coffee
Tea
et
Lea
Avocado
Oils
Nuts
Seeds
Cheese
Water
Dairy/Nondairy
Milk
Diluted Juice
Flavored
Beverages
Fresh Fruit
Stewed Fruit
Dried Fruit
ins
Ve
n
g
Salt/Pepper
Herbs
Spices
Vinegar
Salsa
Mustard
Ketchup
This is what an athlete’s plate should typically
look like while in-season. Use this plate as a
guide for days with two practices, where one
focuses on technical skills and the other on
strength and/or endurance or for days with
one long, intense practice. Notice the grains
portion is larger than the easy plate portion.
HARD TRAINING/GAME DAY
G r a ins
FATS
2 Tablespoons
Pasta
Rice
Potatoes
Cereals
Breads
Pr
Poultry
Beef/Game/Lamb Cooked Veggies
Fish
Veggie Soups
Eggs
Raw Veggies
Low-Fat Dairy
Soy (e.g., Tofu,
Tempeh)
Legumes/Nuts
ei
le s
FLAVORS
ab
n
ot
n
Water
Dairy/Nondairy
Milk
100% Fruit Juice
Sport Drink
Flavored
Beverages
Coffee
Tea
et
Lea
Avocado
Oils
Nuts
Seeds
Cheese
Fresh Fruit
Stewed Fruit
Dried Fruit
Ve
g
Salt/Pepper
Herbs
Spices
Vinegar
Salsa
Mustard
Ketchup
This plate may be used as a guide for game
days or during a period with at least two
hard practices every day, such as preseason.
It may also be helpful to use this plate during
tournaments. Notice that the grains portion is
now half the plate. This is important because
grains will supply the energy you need to
perform well.