Nutriplate - The Active & Athletes
This NutriPlate is designed for the AVERAGE Athlete!
Use NutriPlates as a guide for building smart nutritional habits!
Quick Tips for the busy athlete student:
- An adequate energy intake will support performance and maintain good health. Following basic nutrition guidelines can help you make better decisions based on sport-specific nutrients.
- The daily amount of carbohydrates depends on the type of training, gender, and need for carb loading.
- The recommended protein intake is between 1.2 to 2.0 g of protein per kg of body weight per day. Protein intake depends on the sport, type of training, and desire to increase or maintain skeletal muscle mass.
- Consume protein after training to help with muscle recovery.
- The recommended carbohydrate intake is between 3 to 10 grams kg of body weight per day (g/kg/d).
- The recommended fat intake ranges between 20 to 35 percent of total calories. Try to keep fat above 20 percent of total calories to help with your performance and, most importantly, your health.
- Eating a snack or meal before a workout can benefit performance. The snack should be high in carbohydrates, moderate in protein, and low in fat and fiber.
- Fluid should be consumed before, during, and after physical activity to prevent dehydration.
- Be sure to replenish nutrient loss during a workout. These include carbohydrates, water, sodium, and protein.
For a little inspiration, a few meal examples to help get you started...
Breakfast
Oatmeal Bowl:
- 1 cup oats
- 1/2 cup egg whites
- 1 scoop of chocolate protein
- 1 tablespoon flax seeds
- 1 cup plant-based milk
- 1/4 teaspoon ground cinnamon
- 1/2 teaspoon vanilla extract
- 1/2 cup banana or berries
Preparation:
– Add oats, flaxseeds, and milk to pot and cook until it boils.
– Add egg whites, mixing vigorously, followed by the scoop of chocolate protein.
– Mix until there are no lumps.
– Add cinnamon and vanilla extract.
– Cook at low temperature for three minutes.
– Serve and top with banana or berries.
Lunch
High Protein Bowl:
- 1 cup arugula
- 3 ounces grilled chicken
- 1 cup quinoa
- 1/4 cup canned white beans
- 1 ball burrata or 1/4 cup plant-based mozzarella cheese
- 1 sliced tomato
- salt and pepper to taste
Preparation:
– Arrange a bed of arugula on a plate.
– Add the burrata ball or plant-based cheese on top.
– Top with grilled chicken, quinoa, white beans, and tomato slices.
– Season with salt and pepper.
Dinner
High Protein Wrap:
- 2 cassava or flour tortillas
- 1 cup chickpeas
- 1 tablespoon mayonnaise
- 1 tablespoon Dijon mustard
- Salt and pepper to taste
- 1/4 teaspoon paprika
- 1 celery stalk, finely chopped
- 1/4 cup chopped red onion
- 1 tablespoon parsley
- 4 slices of tomato
Preparation:
In a food processor, place the chickpeas, mayonnaise, mustard, salt, pepper, onion, and parsley, and mix for 2 minutes until the consistency is creamy. In a separate bowl, combine celery with chickpea mixture; place tomatoes and chickpea mixture on top of the tortillas.
Note: Consider adding tuna for extra protein.
Snack
Pre-Workout:
- Kind Bar – peanut butter dark chocolate.
1 apple
Snack
Post-Workout Protein Shake:
- scoops vanilla protein powder
- 1 tablespoon spirulina
- 1 cup spinach
- 1/2 cup blueberries
- 1 tablespoon chia seeds
- ½ tablespoon Nutzo butter
- 1/4 teaspoon turmeric
Preparation:
Blend all ingredients at medium speed for 1 minute.
And one more thing
add these to your grocery list!
Recommended Veggies and Fruits
- Bananas
- Oranges
- Frozen berries
- Baby carrots
- Lettuce
- Apples
- Blueberries
- Strawberries
- Mangos
- Pears
- Avocados
- Leafy green
- Dry blueberries with no added sugar
- Dry bananas with no added sugar
Recommended Proteins
- Eggs
- Salmon
- Black sea bass
- Sardines
- Canned or dry beans and lentils
- Light canned tuna
- Nuts
- Peanut butter
- Greek yogurt
- Peanuts
- Lean meats
Recommended Carbohydrates
- Bread
- Pasta
- Flour
- Corn tortillas
- Brown rice
- Oatmeal
- Shredded Wheat
- Low-sugar breakfast cereals
- Potatoes
- Whole wheat bread
- Whole wheat flour
- Whole grain pasta
- Beans
- Oatmeal
- Quinoa
- Butternut squash
Recommended Healthy Fats
- Avocado
- Walnuts
- Pumpkin seeds
- Salmon
- Sunflower oil
- Avocado oil
- Olive oil
- Almond Butter
References for this NutriPlate.
Dunford, M., & Doyle, J. A. (2019). Nutrition for sport and exercise. Fourth edition. Boston, MA, Cengage.
https://www.acc.org/latest-in-cardiology/articles/2016/06/27/07/06/the-terms-athlete-and-exercisers
https://share.upmc.com/2022/05/food-groups-for-athletes/
NUTRIPLATES™
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