Performance Plate Fueling

Fuel with a purpose. Fuel to be strong. Fuel to perform at your best! As a student athlete you train for long hours of the day and the fuel you eat can make it or break it during performance. Fuel like a champion with these few helpful tips.


Whole Grains

  • Carbohydrates are the quickest source of energy.
  • Examples: Oatmeal, Rice, Whole Grain Bread, Quinoa, Pasta, Granola, Pretzels A picture containing examples of whole grains like oatmeal, rice, and granola.

Protein

  • Essential for building and repairing muscles
  • Examples: Chicken, Turkey, Lean Meat, Salmon, Beans, Lentils, Eggs, Cheese, Tofu, Yogurt. A picture of different proteins like chicken, salmon, and a few vegetable based proteins.

Fruits & Vegetables

  • Contains vitamins and minerals that play a role as antioxidants and help protect the immune system.
  • Examples: Spinach, Carrots, Broccoli, Bell Peppers, Squash, Strawberries, Oranges, Mango, Blueberries, etc. A photo of vegetables that were listed above.

Timing

  • Off Days: Half plate of fruits and veggies. Quarter plate of protein. Quarter plate of whole grains.
  • Light Days: One third plate of whole grains. One third plate of fruits and veggies. One third plate of protein.
  • Game Days: Half plate of whole grains. Quarter plate of protein. Quarter plate of fruits and veggies.

*Fats provide satiety and allows for better concentration. Examples: olive oil, nuts, and seeds.