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The Ultimate Plate, Virginia Beach, VA (2026)

07/01/2020

How to make a balanced plate at a cookout⤵️
With the 4th of July 🇺🇸 around the corner I wanted to show you how to make a balanced plate at a cookout!
You’ll need three components:
1️⃣CARBS: corn, potatoes, Mac and cheese, pasta salad, potato salad, etc.
2️⃣PROTEIN: Hamburger, chicken, pork, beans, etc.
3️⃣COLOR: fruit kebabs, watermelon, coleslaw, grilled veggies, etc.
Now adjust your portions based on your activity levels for the day!
And the MOST IMPORTANT thing to remember is to CHILL OUT. Go back for seconds, eat that cookie, have fun!! @ Virginia Beach, Virginia

06/30/2020

GUT HEALTH for ULTIMATE PLAYERS
So you’ve probably heard of the terms “gut health,” “probiotics,” and “prebiotics” but you may be wondering how these words apply to you (especially in the context of ultimate frisbee). Does gut health really matter for athletes?? Let’s find out⬇️
Research is showing that gut health IS important for athletes. An unhealthy gut can cause bloating, cramping, diarrhea, poor utilization of nutrients, inflammation, a compromised immune system, and a bunch of other icky stuff.
I don’t know about you but trying to perform at a high level while also undergoing GI distress sounds almost impossible!
If you are looking to learn more about gut health and how it affects you as an ultimate player, keep swiping to learn more➡️➡️ @ Virginia Beach, Virginia

06/26/2020

Next time you’re at the store, take a peak at this shopping list comprised of anti inflammatory foods! Try to snag one thing from each category if you can.
So you may be wondering “what causes inflammation??”
Inflammation is the body’s response to intense exercise! It’s perfectly normal in an acute sense, but over time, inflammation untreated can result in chronic inflammation. Chronic inflammation can lead to prolonged recovery times, muscle loss, muscle soreness, and fatigue.
So how do we counteract exercise induced inflammation?
By consuming adequate amounts of antioxidants and omega-3 fatty acids!
ANTIOXIDANTS include Vitamin C, E, and A and can be found in citrus, berries, avocado, broccoli, dark leafy greens, sweet potatoes, peppers, avocados, almonds, and carrots
OMEGA- 3 FATTY ACIDS are found in omega 3 fortified eggs, salmon, nuts, and seeds
Other anti inflammatory foods include Vitamin D found in dairy products, flavonoids found in tart cherry juice, nitrates found in beets/ beet juice, and spices such as turmeric.
Screenshot this list and tell me your favorite anti-inflammatory foods in the comments! ⬇️

06/23/2020

BUILD YOUR OWN ULTIMATE BREAKFAST⬇️
Eating breakfast is SUPER important if you are an athlete. It can help improve your performance, give you mental clarity, and is a great meal to get in some of your much needed calories for the day!
Guess what? Building a balanced breakfast doesn’t need to be difficult. By following my go to formula for breakfast, you will make a nourishing and balanced meal every time👇
1️⃣PICK A PROTEIN: eggs, turkey bacon, Canadian bacon, nut butter, yogurt, milk, cheese, cottage cheese, smoke salmon
2️⃣PICK A CARB: Bananas (and other starchy fruits), cereal, oatmeal, bread, waffles, milk, yogurt
3️⃣PICK SOME COLOR: Fruit, veggies, juice, dried & frozen fruits, smoothies
4️⃣NOW ADJUST BASED ON ACTIVITY LEVEL. The more intense your activity level for the day, the more carbohydrates on your plate!
One of my favorite go to meals to make using this formula is YOGURT PARFAIT🤤 Here’s the recipe:
PROTEIN: yogurt, almond butter, and chia seeds
CARBS: yogurt (both a carb and a protein DOUBLE WHAMMY💥💥), granola, apple
COLOR: High fiber berries and mangoes
Other good combos include:
🍳Eggs + spinach+ toast
🧇Frozen whole grain waffle + peanut butter + berries
🌯Toritilla + eggs + salsa
Tell me your go to breakfast formula in the comments!! @ Virginia Beach, Virginia

06/08/2020

I’ve gotten a lot of requests for more examples of performance plates, specifically from quick/ fast food restaurants. This plate was inspired by my order at Panda Express. Here’s how to build a performance plate at an Asian style resturant⤵️
1️⃣Look at your options!
🍚CARBS: Fried rice, brown rice, white rice, Lo mein, chow mein!
🍗LEAN PROTEIN: Chicken, shrimp, tofu, edamame
🥦COLOR: mushrooms, broccoli, steamed veggies, edamame
2️⃣Match you portions to your activity level!
🏃After a tournament? HARD DAY PLATE
🥏After a practice? MODERATE DAY PLATE
😴Rest Day? LIGHT DAY PLATE
3️⃣EAT! And if you’re still hungry, go back and eat some more.
What is your go to order at Asian inspired restaurants? Tell me⤵️ @ Virginia Beach, Virginia

05/26/2020

🤩TOURNAMENT DAY BREAKFAST🤩
The morning of a tournament, you’ll want to aim for a “hard day” plate. This means your plate will be comprised of 1/2 carbs, 1/4 protein, and 1/4 color.
Here’s an example of what my plate might look like at the hotel continental breakfast (note: the amount/size of page will vary from athlete to athlete this is just an example!)
🍊1 orange/grapefruit
🥚1-2 hard boiled eggs
🍌1 bowl of oatmeal mixed with yogurt and banana
For protein, you’ll want to skip the bacon and sausage and stick with lean proteins such as eggs, dairy, and nuts! You will also want to avoid high fat products such as pastries and biscuits. These high fat, greasy food items may cause GI distress which is a big no-no right before a game.
What is your go to breakfast at the hotel continental breakfast bar? @ Virginia Beach, Virginia

05/22/2020

DO YOU NEED PROTEIN POWDER TO REACH YOUR GOALS⁉️
The answer is NO! You do not need protein powder if you are already consuming adequate amounts of protein in your diet. Protein powder can be useful in terms of convenience and as a supplement for diets that may not reach protein goals such as vegetarians and vegans.
Swipe to check out the protein powder questionnaire and checklist to see if protein powder would be right for you!
Remember to always use food first before considering supplementation! My favorite way to use protein powder is in smoothies to increase the protein content and turn it into a high protein snack.
How to you utilize protein powder in your diet? Tell me in the comments⤵️ @ Blacksburg, Virginia

05/13/2020

“HOW MANY GRAMS OF PROTEIN SHOULD I BE EATING EACH DAY?”
I gotten this question a few times, so I’m here to answer it! Athletes should consume 1.6-2 g of protein per kg of body weight. Here’s how to calculate it⤵️
1️⃣Take your body weight and divide it by 2.2
2️⃣Take that number and multiply it by 1.6 & 2.0. This will give you a protein range.
3️⃣ You should aim for the higher end of the range if you are training intensely + trying to increase muscle mass. You should also aim for the higher end if you are recovering from an injury.
4️⃣Don’t forget to spread your protein intake throughout the day!
Example 1: A 170 # athlete would weigh ~77 kg. His protein range would be 123-154g protein/day. This would mean he could eat 5 meals or snacks per day that contain 25-30 g of protein to reach his protein goal.
Example 2: A 120 # athlete would weight ~55 kg. Her protein range would be 88-110g protein/day. This would mean she could eat 5 meals or snacks per day that contain 15-25 g of protein to reach her protein goal.
Remember that protein needs vary athlete to athlete and will change based on your goals!
Share with another ultimate player who would benefit from this post & tell me below what your favorite source of protein is!!⤵️

05/08/2020

So are electrolytes important for ultimate players or nah?⁠⁠
The answer is YES! Absolutely. They help regulate our fluid balance, aid in muscle function, and energy metabolism. During intense exercise, we lose electrolytes through our sweat. It is crucial that we replace these electrolytes during our exercise for optimal muscle and energy function.⁠⁠
The electrolytes that are lost in the greatest amounts in the sweat are sodium + chloride (salt) and potassium. That's why most sports drinks are high in sodium and potassium!⁠ ⁠
So how can we replace what is lost in our sweat? By eating salty foods and foods high in potassium the days following up to your tournament as well as replacing the electrolytes during the tournament by consuming sports drinks and salty snacks throughout the day. Super salty sweaters may need to take electrolyte packets/pills. This will vary person to person. ⁠⁠
Let me know your favorite way to replenish your electrolytes in the comments!
@ Virginia Beach, Virginia

05/07/2020

Two days ago you celebrated Cinco de Mayo with your ultimate team (over zoom). It was a day fueled by tacos and margaritas. Maybe the next day, you had leftovers and it basically became Cinco de Mayo 2.0. Today you may be feeling sluggish.. and you stumble upon a post that says that you need to detoxify your body after all those tacos and margs with a 14 day juice cleanse! Now it’s got you wondering if you should buy a $200 juicer and 11 bags of celery. So what do you do???⁠
The answer is nothing and here's why⤵️⁠⁠
❌While vegetable juice does contain a lot of great vitamins, minerals, and phytochemicals, it is not a CURE ALL.
❌There is no scientific research backing up the benefits of celery juice. You would be better off just eating celery to get the added benefit of fiber. ⁠
❌Losing weight from a juice cleanse is often accompanied by loss of muscle mass, feeling like crap, and gaining all the weight back once it's over. ⁠
❌There are no foods that "detoxify," that is what your liver is for! Our bodies are amazing and can detoxify themselves!⁠
❌Solely drinking juice means that you are missing out on all the other foods groups. Cutting out food groups is unhealthy and unsustainable!⁠⁠
How do you respond to people that push fad diets and cleanses onto you? Comment below!

05/06/2020

⬆️Me asking myself “is this beer going to affect my athletic performance?”....
The answer is YES.
Alcohol is a tricky subject especially among the ultimate community. We are known for playing hard and then partying hard. But at what point does getting dubs in nemesis lead to L’s on the field? Lets dive into the affects of alcohol to find out.
Alcohol, when consumed after activity can⤵️
🍺Decrease muscle protein synthesis (bye bye gainz)
🍺Slow down the recovery process
🍺Decrease quality of sleep
🍺Decrease testosterone & growth hormone (these hormones are important for muscle growth/repair)
🍺Deplete energy stores
🍺Have a negative effect on body composition when consumed in excess (alcohol contains 7 kcals/g, this is close to the amount of calories in fat - 9 kcals/g)
So what does this mean for you? It all depends on your goals. Maybe you started playing ultimate for the partying. Maybe you’re a high level ultimate player who could cut out alcohol to help improve your performance. Finding the balance between your performance goals and your social life can be hard, so here are some tips to help you out:
🌟Try to eat a meal with carbs and protein after your games. Then wait a few hours before you start drinking. This will allow your body to begin the recovery process without alcohol interfering right away.
🌟Consume in moderation. Drinking 1 beer will have less negative effects on your performance than drinking 5 beers.
🌟Make sure to hydrate with water along with your alcohol.
For me, I enjoy the social aspect of drinking. It has brought me a lot of great memories with my teammates. Drinking after every workout/ event would be detrimental to performance over time. But not drinking at all would put a damper on social events. Pick and choose when it’s worth it to you. It’s all about balance and determining what your goals are.
Tell me your philosophies revolving alcohol and ultimate culture. ⤵️⤵️⤵️Comment below and remember to always drink responsibly.

The Ultimate Plate

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