Athlete's Plate

Eat to optimize your health and performance! Think about what your body needs and which foods will meet those needs. Utilize the Athlete's plate as a guide to build your nutrition foundation and performance plate.

High Fiber

60 Minutes Physical Activity, greater than 50% of day sitting or low activity. Focus on high fiber foods and lean proteins.

Moderate Carb

90-120 Minutes Physical Activity, 25-50% of the day sitting or low activity, mild to moderate ruck march 4-6 miles under load.

High Carb

Greater than 120 Minutes Physical Activity, active field training, large ruck/run volume (>6 miles), ideal for 24-48 hours leading up to long duration endurance activity >2.5 hours.

Snacks = Mini Meals

Pair a carbohydrate with a protein and/or a fat

"Don't 'diet.' Just eat. 

Build food into your day to take in ENOUGH nutrients. Not too much. Not too little.

And remember, we are designed to love food and love eating it."

CPT Rebecca Paquette, Registered Dietitian Nutritionist