Visual plate method
Build Your
Runner's Plate
A runner's plate should scale with the training day: more fuel around harder work, less on easier days, never zero support basics.
Hard day plateEasy day plateProtein anchorFinishers
Use this plate rule
Keep the basics on every plate, then scale the starch and add-ons with the work instead of changing the whole eating style.
Plate reminders
Scale carbs with the work.
Every main meal still needs a protein anchor.
Visual plates are easier to repeat than perfect macros.
Next action
Choose one hard day and show the athlete where the extra starch belongs.
Choose one easy day and show what stays the same.
Choose one add-on that helps if the athlete still looks short on food.
What not to do
Do not turn an easy day into a no-carb day.Do not make the athlete chase perfect macro math before they can build a usable plate.Do not forget that high-volume athletes may need finishers beyond the base plate.
A runner's plate should change with the work without turning every meal into a math problem.