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Easy/Moderate/Hard day plate compositions in a locker room poster format.
| What | How Much |
|---|---|
| Vegetables & Fruit | HALF the plate |
| Grains & Starches | One QUARTER |
| Protein | One QUARTER |
| Fat | Add healthy fats (avocado, nuts, olive oil) |
Examples: Salad + grilled chicken + small roll | Stir-fry with mostly vegetables + rice + tofu | Soup + half sandwich
| What | How Much |
|---|---|
| Grains & Starches | One THIRD |
| Protein | One THIRD |
| Vegetables & Fruit | One THIRD |
| Fat | Moderate amounts |
Examples: Pasta + chicken + side salad | Rice bowl + beef + broccoli + fruit | Sandwich + soup + apple
| What | How Much |
|---|---|
| Grains & Starches | HALF the plate |
| Protein | One QUARTER |
| Vegetables | One QUARTER |
| Fat | Light (don't overdo fat before hard sessions) |
Examples: Big pasta + bread + chicken + small salad | Double rice + chicken + veggies | Pancakes + eggs + banana + OJ
Your body is a car. On easy days, you're cruising in the city — you don't need a full tank. On hard days, you're racing on the highway — fill up completely.
| Day Type | Carb Priority | Why |
|---|---|---|
| Easy | Lower carb, more vegetables | Less glycogen burned, focus on nutrients |
| Moderate | Balanced | Maintaining energy stores |
| Hard / Race | Maximum carbs | Glycogen is your primary fuel source |
Before Practice (1-2 hours):
After Practice (within 30 min):
Poster from aspireperformancerd.com — print and post in your locker room
Easy/Moderate/Hard day plate compositions in a locker room poster format.
| What | How Much |
|---|---|
| Vegetables & Fruit | HALF the plate |
| Grains & Starches | One QUARTER |
| Protein | One QUARTER |
| Fat | Add healthy fats (avocado, nuts, olive oil) |
Examples: Salad + grilled chicken + small roll | Stir-fry with mostly vegetables + rice + tofu | Soup + half sandwich
| What | How Much |
|---|---|
| Grains & Starches | One THIRD |
| Protein | One THIRD |
| Vegetables & Fruit | One THIRD |
| Fat | Moderate amounts |
Examples: Pasta + chicken + side salad | Rice bowl + beef + broccoli + fruit | Sandwich + soup + apple
| What | How Much |
|---|---|
| Grains & Starches | HALF the plate |
| Protein | One QUARTER |
| Vegetables | One QUARTER |
| Fat | Light (don't overdo fat before hard sessions) |
Examples: Big pasta + bread + chicken + small salad | Double rice + chicken + veggies | Pancakes + eggs + banana + OJ
Your body is a car. On easy days, you're cruising in the city — you don't need a full tank. On hard days, you're racing on the highway — fill up completely.
| Day Type | Carb Priority | Why |
|---|---|---|
| Easy | Lower carb, more vegetables | Less glycogen burned, focus on nutrients |
| Moderate | Balanced | Maintaining energy stores |
| Hard / Race | Maximum carbs | Glycogen is your primary fuel source |
Before Practice (1-2 hours):
After Practice (within 30 min):
Poster from aspireperformancerd.com — print and post in your locker room
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