08/13/2025
FUEL ON PURPOSE.
Even if you aren't tracking, your workout is only as good as the meal you eat after it.
Yes, there is a time for weighing and measuring, but you shouldn't spend your entire life chained to a food scale and tracking your food.
You gotta go LIVE YO LIFE! (Food is, indeed, meant to be enjoyed, after all!)
As a general rule, we want:
-50% of our plate filled with colorful foods--vegetables and fruits (hello, micronutrients!)
-25% of our plate filled with lean protein
-25% of our plate filled with starchy carbs
**fat didn't get a specific amount in this visual, but it should account for 25-30% of your calories. It just doesn't typically take up a lot of space--for example olive oil on your veggies, cheese on your taco, nut butter on your toast.
As you swipe, notice some veggies/fruits swapped for starchy carbs on higher volume training days (or just match your post-training meal to the intensity listed).
Carbohydrates are the most variable part of our plate and SO important for athletes. Athletes typically need 5-12g/kg (or 2.3-5.5g/lb)! --go do the math!
Supporting more demanding training with extra carbohydrates will ABSOLUTELY improve your recovery and your performance!
Not only will you replenish glycogen stores, but you'll get important micronutrients like B vitamins, calcium, magnesium, iron and also insoluble & soluble fiber!
This plate method can also be especially helpful if you eat a meal immediately post-workout. Even if you don't train 2+ hours per day, choosing the 'higher volume' plate style for post workout meals ensures you eat enough carbs post-workout!
Let me know in the comments--how do you adjust for higher activity?
Also, go back and do the math--are you getting enough carbohydrates?!
