Updated Plant-Based Performance Plates For Veggie Athletes + Download A Freebie!
I been talking about performance plates in many 1:1 client sessions, so this felt like a great time to share my updated plant-based performance plates!
When training for races your body’s preferred fuel source is carbohydrates! Of course the other macronutrients (fat & protein) have their place, but carbs are the star. 💫
Loading up on protein & 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 & snack. 📈
Peak weeks of training & race week, if you are fueling the best you can for performance, should be high carbohydrate 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 as a veggie endurance athlete! 🌱 Most of your training cycle should be performance plate 2 & 3 depending on your weekly mileage!
A performance plate is a visual representation of how to divide your plate every time you eat between carbohydrate foods, protein foods, & colorful/fiber containing 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!
Download a free pdf version of the plant-based performance plates here! ☺️
What is on your go-to performance plate?!👇🏻 You all already know mine has black beans. 😆 🫘 Add in some of my favorite veggies & salsa for color 🥦 🌶️ 🫑 carbs from rice/ potatoes/tortillas 🍚 🍠 , & top with avocado for healthy fats! 🥑 🤌🏻
Inquire via email (amanda@amandawagnernutrition.com) or this link to fill out my contact form to work with me! 🔗 I’m in network with many Blue Cross Blue Shield (BCBS) & United Healthcare (UHC) insurance plans + I have self-pay options if I am not in network with your insurance or you do not have insurance. Most of my insurance clients have paid $0 out of pocket to work with me, which has been amazing! 🤩
