their body composition by decreasing body fat might choose the “easy” plate even on a day with a high-in- tensity workout. Likewise, athletes who are trying to increase muscle mass and gain weight might choose the “hard” plate on a day off or a day with a light workout in order to eat adequate calories to support their goal.
Please note the plates you see here are models. Meals are not always evenly divided into food groups. For example, an open-faced turkey sandwich with a side salad and fruit would be an excellent example of an easy plate. The bread and fruit serve as a complex carbohydrate, turkey and cheese as protein, avocado, cheese or mayo as fat and a side salad as non-starchy vegetables. If training is moderately intense, it’s then appropriate to add more fruit, a glass of milk or a yo- gurt as a means of increasing carbohydrate intake. When planning for the day, consider the types of training sessions you have scheduled and build your athlete plate to support it!
Shawn Hueglin, PhD, RD, CSSD is a sport dietitian with the United States Olympic Committee. She works primarily with team sports based in the Los Angeles area and the Chula Vista Olympic Training Center.
Nicole Miller, MSc, RD is a Sport Nutrition Fellow with USA Volleyball. She provides support to the men’s and women’s national teams in Anaheim.
LUNCH TIME: U.S. Women’s National Team players Tori Dixon (left) and Molly Kreklow demonstrate that USOC Athlete Plates can be healthy, fi lling and enjoyable. (Photo by Peter Brouillet)
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