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How to Build Your Plate to Support Your Training

As a runner, your nutrition needs can change daily as training changes. To optimize performance and recovery, your plate should reflect the intensity of your activity. Whether it’s a low-intensity recovery day, a moderate training day, or a high-intensity endurance session, balancing macronutrients and including a variety of colorful foods will keep you energized and help you achieve your goals.

Here’s how to adjust your plate for different types of training days:

Low-Intensity or Rest Day Plate

These are the days when you prioritize recovery. Your overall energy expenditure is lower, so your carbohydrate intake can be slightly reduced, but don’t skimp on essential nutrients!

  • Protein (¼ of your plate): Focus on lean proteins like grilled chicken, eggs, fish, or plant-based options like tofu or tempeh. For example, 3-4 ounces of grilled chicken breast or a hard-boiled egg with chickpeas.
  • Carbs (¼ of your plate): Choose whole-grain, nutrient-dense carbohydrates. Examples: a small baked sweet potato, quinoa, or ½ cup of brown rice.
  • Color (½ of your plate): Load up on non-starchy vegetables like leafy greens, tomatoes, cucumbers, or bell peppers. For example, a spinach salad with cherry tomatoes, carrots, and a drizzle of olive oil.

Example Meal: Grilled salmon (protein) with roasted asparagus and zucchini (color), and ½-1 cup of quinoa (carbs).

Moderate Intensity Plate

On days with longer easy runs, shorter tempo runs, strength training days or cross-training sessions, your energy needs increase, particularly for carbohydrates.

  • Protein (⅓ of your plate): Keep supporting muscle repair with lean proteins such as turkey, eggs, low-fat dairy, or beans. Example: 4-5 ounces of baked turkey or 2 scrambled eggs with black beans.
  • Carbs (⅓ of your plate): Include a mix of complex carbs and simple carbs (if around training). Examples: a medium baked potato, whole-grain pasta, or oats.
  • Color (⅓ of your plate): Continue to prioritize variety, incorporating fruits and vegetables. For example, roasted Brussels sprouts and a side of sliced orange or berries.

Example Meal: Grilled chicken (protein), whole-grain pasta with marinara sauce (carbs), and steamed broccoli with a side of strawberries (color).

High-Intensity/Long Duration Plate

For long runs, workouts, and two-a-days, your plate should center around carbohydrates to fuel and sustain performance.

  • Protein (¼ of your plate): Stick to lean and easily digestible protein options. Example: grilled fish, chicken, or a  protein shake post-run.
  • Carbs (½ of your plate): Carbs are your primary energy source. Include a mix of complex carbs and simple, easily digestible carbs. Examples: a cup of white rice, mashed potatoes, or a banana.
  • Color (¼ of your plate): Opt for lower-fiber vegetables to avoid GI discomfort during or after intense sessions. Examples: cooked carrots, zucchini, or peeled cucumbers.

Example Meal: Ground beef  (protein), 1 cup of white rice (carbs), 1 serving of tortilla chips (carbs), roasted peppers and onions (color),  avocado (fat).

Reminders:

  1. Pre-Run: Before training sessions focus on simple, easy-to-digest carbs like a banana, a slice of toast with honey, or a fig bar. 
  2. Intra-Run (for long runs): Fuel with sports drinks, gels, or chews aiming for 60-90g of carb per hour. 
  3. Post-Run Recovery: Include carbs and protein within 30-60 minutes of finishing to kickstart recovery. Examples: a turkey sandwich on whole-grain bread or Greek yogurt with fruit.

By tailoring your plate to your training intensity, you can fuel smarter, recover faster, and feel stronger with every run!

Get More In-Depth With A Nutrition Consultation

Don’t hesitate to reach out if you’d like personalized recommendations or need help troubleshooting your post-workout nutrition plan!

Grace Thomas, MDN, RDN, LDPerformance Dietitian, Personal Trainer, Speed/Agility CoachGracesGrit Nutrition & Fitness Solutions LLC

https://www.gracesgrit.com/