What and How Much to Eat According to Your Fitness Goals

The Best Visual Nutrition Guide!

The "Athlete's Plate" was designed to help athletes from various disciplines choose the best food options during physical preparation and competition periods. 🏋️‍♂️🏃‍♀️

For those training with weights, these guides can be adjusted according to your nutritional goals or exercise intensity:

🔹 Weight Management or Easy Training: If your physical activity is light, divide your plate into ¼ lean proteins, ¼ whole grains, and the remaining half with fruits and vegetables to ensure high fiber intake 🍓🥦. This same type of meal plan is ideal for weight loss, with increased protein and reduced carbohydrates.

🔹 Weight Maintenance or Moderate Training: If you're training moderately or maintaining your weight, fill ¼ of your plate with lean proteins, slightly more than ¼ with grains, and the rest with vegetables 🥕. You can include fruits between meals in moderation 🍏🍌.

🔹 Muscle Gain or Hard Training: For intense training or if you're aiming to build muscle, ensure each meal contains at least ¼ protein, ¼ vegetables, and the remaining half carbohydrates 🥔🍞. Increasing carbs will boost your training performance.

Remember to adjust fat intake based on your goals (less if you're aiming for weight loss, more if you're maintaining or trying to gain weight). Also, stay well-hydrated and add flavor to your meals in moderation to make them more enjoyable. 💧🧂

🍞 Whole Grain Options:

• Pasta
• Rice
• Potatoes
• Cereal
• Bread
• Legumes

🥩 Lean Protein Options:

• Poultry
• Beef/Game/Lamb
• Fish
• Eggs
• Low-fat Dairy
• Soy (e.g., Tofu, Tempeh)
• Legumes/Nuts

🥗 Fruit and Vegetable Options:

• Raw Veggies
• Cooked Veggies
• Veggie Soups
• Fresh Fruit
• Stewed Fruit
• Dried Fruit

🥑 Fat Options:

• Avocado
• Oils
• Nuts
• Seeds
• Cheese
• Butter

💧 Hydration Options:

• Water
• Dairy/Non-Dairy Beverages
• Diluted Juice
• Flavored Drinks

🧂 Condiment and Sauce Options:

• Salt/Pepper
• Herbs
• Spices
• Vinegar
• Mustard
• Ketchup