Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

What my athletes are eating everyday

31 Oct 2025 · 1 min

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In this segment, sports‑nutrition coach Kelsey explains her "Performance Plate" approach for athletes who train 2–3 hours daily. She emphasizes that roughly half the plate should consist of high‑carbohydrate foods such as potatoes, pasta, rice, quinoa, and fruit. One‑quarter of the plate is dedicated to protein, while the remaining portion includes healthy fats like avocado, nuts, and cooking oils (olive or avocado oil). Additionally, she stresses the importance of adding two colors—one fruit and one vegetable—to ensure micronutrient coverage. Kelsey claims that following this plate leads to better feeling and improved performance.

Chapters

Kelsey, as a sports nutrition coach, what are the foods that you have your athletes eat? Lots and lots and lots of carbs. A lot of potatoes, a lot of pasta, a lot of rice, a lot of quinoa, a lot of fruit. So basically you would want to follow my Performance Plate method, which is the fourth of the plate is going to be protein. If you're training at least 2 to 3 hours a day, half of your plate you want it to be high in carbohydrates. You want some healthy fats on the plate, so avocado, nuts, cook your meat in olive oil or avocado oil. And then you want two colors on that plate, a fruit and a veggie. These get overlooked all the time. Please don't overlook them. If athletes start with Performance Plates, they're going to feel so much better and perform so much better.