Performance Plates For Veggie Athletes
Training for fall races is well underway for many of you! 🤩
When training for races your body’s preferred fuel source is carbohydrates! Of course the other macronutrients (fat and protein) have their place, but carbohydrates are the star. 💫
Loading up on protein and skimping on carbs may fuel your training for the short term (although not recommended! 🙅♀️), but your body will feel best if you focus on carbs. As your training volume increases, so should the amount of carbs you consume at each meal and snack. 📈
Peak weeks of training and race week, if you are fueling the best you can for performance, should be high carb weeks. If you are unsure about how to scale up your carb intake with your training, have no fear! Here are performance plates for the 3 most common types of training scenarios you may find yourself in the coming months as a veggie endurance athlete! 🌱
A performance plate is a visual representation of how to divide your plate every time you eat between carbohydrate foods, protein foods, and colorful foods (fruits and vegetables). 🍽️ You should also include a small source of healthy fats, such as cooking vegetables in olive oil, salad dressing, nuts, or seeds.
A note: plant-based protein is not as bioavailable, so vegan athletes need to eat 10% more protein than their meat eating peers. Also, many vegan protein sources contribute to your overall carbohydrate intake as well, which can be especially advantageous during peak training weeks!
Most of your training cycle should be performance plate 2 and 3 depending on your weekly mileage! But see more below.
Plate 1 is what your plate should look like during the off season (running less than 15 miles per week/primarily light cross training/ less than 4-5 hours of light activity weekly) or a rest day (unless it’s during really heavy training- more on this later).
Plate 2 is where you should be if you are running about 15- 40 miles per week or training up to 8 hours a week (including lifting and cross training).
Plate 3 is where you should be if you are running 40 miles per week or more or training 8 hours or more (including lifting and cross training). On a rest day during peak training (40 miles per week or more), you should still make sure your plate looks like plate 2- you need to keep your carbohydrate intake up to prime yourself for the rest of your training week!
What is on your go-to performance plate & what phase of training are you in?!👇🏻
You all already know mine has black beans. 😆 Add in some of my favorite vegetables & salsa for color 🥦 🌶️ 🫑, carbohydrates from rice/ potatoes/tortillas chips 🍚 🍠 , & top with avocado! 🥑 🤌🏻
If you feel unsure about how to eat around the different phases of your training feel free to reach out! I’m in network with BCBS and UHC insurances! And I can offer self-pay options if you have a different insurance plan. Inquire about working with me via my interest form or email me at amanda@amandawagnernutrition.com.
