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Eat to optimize your health and performance! Think about what your body needs and which foods will meet those needs. Utilize the Athlete's plate as a guide to build your nutrition foundation and performance plate.
High Fiber
High Fiber
60 Minutes Physical Activity, greater than 50% of day sitting or low activity. Focus on high fiber foods and lean proteins.
Moderate Carb
Moderate Carb
90-120 Minutes Physical Activity, 25-50% of the day sitting or low activity, mild to moderate ruck march 4-6 miles under load.
High Carb
High Carb
Greater than 120 Minutes Physical Activity, active field training, large ruck/run volume (>6 miles), ideal for 24-48 hours leading up to long duration endurance activity >2.5 hours.
Vegetables and fruits are natures skittles- Eat the Rainbow! Think of them as your performance enhancers so you can train harder, train longer, and recover faster.
Include adequate protein distributed throughout the day vs a single meal or two.
Adjust carbohydrates to activity level and choose mostly whole food sources.
Focus on performance fats - nuts and seeds, avocados, omega-3 rich sources such as salmon, mackerel, tuna, chia or flax seeds.
Snacks = Mini Meals
Pair a carbohydrate with a protein and/or a fat
"Don't 'diet.' Just eat.
Build food into your day to take in ENOUGH nutrients. Not too much. Not too little.
And remember, we are designed to love food and love eating it."
CPT Rebecca Paquette, Registered Dietitian Nutritionist
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