When to use this
Family dinner on a school night, when the plate needs to match the training log without a scale or an app.
- A runner fading late in practice whose dinners look identical every night.
- Parents asking what to cook during a heavy training block.
- The night before a race, when the plate should get boring on purpose.
Advanced lab
Plate proportions and carb math by training load
The sheet shows the zones. The plate fractions per day type are here for coaches who want to translate the zones into real meals without a scale.
This guidance comes from adult endurance research; growing athletes should scale conservatively. For a runner managing weight, GI trouble, or an energy-availability concern, set the plate with a sports dietitian.
Evidence sources
These references support the handout’s general education. Individual medical, supplement, laboratory, or injury questions should be handled by the appropriate qualified clinician.
- Thomas DT, Erdman KA, Burke LM. Nutrition and Athletic Performance. Med Sci Sports Exerc. 2016.
- Burke LM, Hawley JA, Wong SHS, Jeukendrup AE. Carbohydrates for training and competition. J Sports Sci. 2011.
Where to go next
PrintableConnect it to the seasonThe distance-fueling sheet shows where daily carbs decide how race day feels.
ToolCover the between-meal gapsSnacks carry part of the daily target — build ones matched to the training window.
GuideGet the full systemFuel the Season covers daily plates, school-day logistics, and race week in one book.
