For athletes training three hours daily, fill half your plate with carbs like rice or potatoes, a quarter with protein like steak or chicken, a quarter with fats from oil or avocado, then add a fruit and a cup of vegetables.
How many hours a day are we all training most days? Okay, about 3. Then this is perfect. So we want half your plate carbs, potatoes, rice, and then a fourth of your plate will be protein. So that's going to come from like any meat. It can be steak, it can be beef, it can be chicken, fish, turkey, whatever you like. And then we want to kind of split this in half. Fats are going to be— I don't care. You can just cook your protein in olive oil. You can add some avocado or some nuts on the side. And then the rest we want to do. I just say 2 colors, 1 fruit of your choice. And 1 cup of vegetables of your choice. That is a performance plate. We've got carbs, we've got protein, we've got color, we've got fat.
