An athlete’s plate should be balanced between carbohydrate, protein, and fat food sources. Choose complex carbohydrates, lean proteins, unsaturated fats, and plenty of fruits and vegetables to ensure variety in the diet.
Recommended: Carbohydrates, 50% to 60%; Proteins, 15% to 20%; and Fats, 20% to 30%.
- Carbohydrates include fruits, vegetables, breads, rice, pasta, potatoes, cereal, oatmeal, pretzels, and crackers
- Lean proteins include chicken and turkey without the skin, fish, lean cuts of beef and pork, eggs, beans, nuts, nut butters, soy, and low-fat dairy products (skim and 1%).
- Healthy fats include oils, nuts, seeds, fatty fish, avocado, and nutbutters.
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