To maintain your energy and health as an athlete, you need to eat a carbohydrate-rich meal plan every day. Depending on your sport and workout routine, you should consume anywhere from 3 to 5 grams of carbohydrates per pound of body weight. Approximately 55 to 65 percent of your calories should come from carbohydrates.

How can you determine the amount of carbohydrates you need? One way to estimate is the Balanced Plate method. This is a practical and easy-to-use technique that shows you how to build a balanced, nutritious meal to support your energy needs.

Here’s how the Balanced Plate method works:

Visualize a typical lunch or dinner plate. Half or 2/3 of your plate should be carbohydrates (Remember: Veggies are carbs too).

Nutrient-rich carbohydrates are foods that have been minimally processed or are not processed at all. Therefore, they contain greater amounts of their naturally present nutrients. A wide variety of foods fit into the nutrient-rich carbohydrate category such as:

• Whole grains
• Beans and legumes
• Fruits
• Starchy vegetables
• Yogurt
• Milk

Whole grains, beans, and legumes are great sources of not only carbohydrates, but also fiber and protein. Additionally, they are packed with health-promoting nutrients such as iron. Fruits and starchy vegetables are also carbohydrate-rich, full of fiber and contain antioxidants which help protect the body against harmful unstable molecules.

Calcium is vital for bone health while protein is important for the growth, maintenance and repair of muscle tissue. Enjoy three to four servings of calcium-rich foods or beverages daily.

One serving is equivalent to:

• 1 cup of milk or yogurt
• 3/4 cup cottage cheese
• 1.5 oz. cheese
• 3 oz. tofu

The remaining 1/4 to 1/3 of your plate is for lean protein sources like fish, poultry and meat. Other protein-rich sources are eggs and vegetarian options such as soybeans, beans, legumes and peas. Select protein sources that are baked, grilled, broiled, or roasted rather than fried.

Adults need to consume at least 3 oz. of animal protein or the plant equivalent at meals in order to reach their protein needs. Three oz. of animal protein is approximately the size and thickness of a deck of playing cards or the size of a checkbook. This amount supplies just over 20 grams of protein and is the quantity required to begin the muscle building process.

Vegetarians can substitute 3 oz. of animal protein for the equivalent amount from plant sources. In addition to the vegetarian choices listed above, you can enjoy:

• Tofu
• Tempeh
• Nuts
• Seeds
• Whole grains

For instance, 1 cup of beans provides 16 grams of protein and a 2-oz. serving of whole grain Einkorn pasta supplies 9 grams of protein. You should also enjoy at least one cup of non-starchy vegetables and a small portion of heart-healthy fat at each meal.

Non-starchy vegetables include:

• Broccoli
• Spinach
• Carrots
• Tomatoes
• Sweet peppers

These foods are essential for optimal sports performance and health because they provide fiber, a wide variety of vitamins and minerals, and a myriad supply of phytochemicals.

Phytochemicals occur naturally in plants. They serve to protect the plant and provide positive health benefits. Add color to every meal to ensure that you receive your daily dose of these health-promoting substances.

Here are some ideas:

• Add tomato and spinach to a sandwich
• Enjoy a salad with different colored vegetables
• Add frozen vegetables to soup
• Roast or grill vegetables with a touch of olive oil

The possibilities to add color to your meals are endless.

It is also essential to enjoy one to three servings of heart-healthy fat at each meal. The serving that is right for you will depend on your energy needs. One serving of fat is approximately 5 grams of fat and 45 calories.

This is equivalent to:

• 1 teaspoon olive oil
• ½ tablespoon nut butter
• 1 tablespoon of pumpkin or sunflower seeds
• 2 tablespoons of avocado

Other healthy fats include:

• Olives
• Nuts
• Salmon
• Mackerel
• Tuna
• Sardines
• Flounder

 
The Balanced Plate method can also be used for breakfast. Two-thirds of the foods you eat should be nutrient-rich carbohydrates.

Enjoy:

• Whole grain oatmeal
• Oat bran
• Shredded wheat
• 100 percent whole wheat bread
• Fruit
• 100 percent fruit juice (try to limit to 6 oz. per day)

If you enjoy baking, prepare homemade muffins or baked goods with whole grain flours. Every morning have at least 1/2 cup of fruit to receive important vitamins and fiber.

One-fourth to 1/3 of the foods or beverages you enjoy at breakfast should be lean protein sources. To help you satisfy your daily protein and calcium requirements, select at least one serving of the following:

• Milk
• Yogurt
• Cheese
• Cottage cheese
• Tofu
• Turkey or chicken sausage (as natural as possible)
• Lean deli meats (natural)

You can also enjoy a non-traditional breakfast of leftovers.

The Balanced Plate method is user-friendly and does not require you to count grams. However, it is a guideline and may not meet the needs of all individuals.

If you feel you would benefit from a more specific meal plan or an individualized balanced plate, please contact a registered sports dietitian to build a performance nutrition plan that is right for you.