PHD x KMD Nutrition Newsletter #3 - The Balanced Plate Method to Fuel Performance

TOPIC
The Balanced Plate Method to Fuel Performance

The Balanced Plate Method, or The Plate method, is a simple, evidence-based framework I use with all my clients to teach them how to go about building a balanced plate. The balanced plate method simply says that ½ your plate should be non-starchy veggies, ¼ of your plate should be a lean protein, ¼ of your plate should be a high-fiber carbohydrate, and on top of that there should be about 1-2 Tablespoons of heart-healthy fat.

The balanced plate method is beneficial for athletes because it provides a structured approach to nutrition that supports optimal performance and recovery. Here are several reasons why it's particularly useful:

• Macronutrient Balance: Athletes need a mix of carbohydrates, proteins, and fats to fuel their performance and support muscle repair and growth. The balanced plate method typically divides the plate into portions for each of these macronutrients, ensuring athletes get the right balance for energy and recovery.

• Energy Needs: Athletes have higher energy demands than sedentary individuals. The balanced plate method helps them visualize and plan meals that provide adequate calories without overloading on any one nutrient. You can also adjust the portions of the plate method to align with your specific goals. For example, if you’re trying to gain weight and muscle you can start by increasing one area of the plate (like the carbohydrate portion) to easily increase calories. You can learn more about weight gain in the June 18th newsletter!

• Micronutrient Support: In addition to macronutrients, athletes require vitamins and minerals for overall health and to support functions like immune system strength and bone health. A balanced plate approach often includes a variety of colorful fruits and vegetables, ensuring a good intake of micronutrients.

• Timing and Recovery: For optimal performance, athletes often need to consider timing their meals around training sessions and competitions. A balanced plate method can guide them in consuming meals that provide sustained energy and aid in post-exercise recovery.

Overall, the balanced plate method simplifies nutrition planning for athletes by focusing on variety, balance, and timing, all of which are critical for enhancing performance and supporting overall health.

Tune into my workshop on Thursday, July 11th at 6 pm MST to learn more about The Balanced Plate Method and how to implement it into your lifestyle!   

Hi there! I'm Katrina. Registered Dieititan and Functional Nutritionist. It's nice to "meet" you! If you found this information helpful and want more personalized support, I offer 1-1 coaching and meal planning through my private practice, KMD Nutrition. Feel free to follow along on my Instagram too for simple and actionable nutrition, food, and lifestyle content. 

DISCLAIMER
The views, information, or opinions expressed in the Perez Hockey Development newsletter are solely those of the individuals involved and do not necessarily represent those of my employers. The primary purpose of this newsletter is to educate and inform.