Learn how to balance your plate to fuel your performance with dietitian and nutritionist Cassie @bodylovenutrition_
To all my sporty spice sisters, I’m back to share my sports nutrition tips with you and to teach you how to balance your plate based on your training intensity.
Not sure where to start? Don’t worry, we will bring it back to basics to give you the foundations to FUEL your body and support its needs.
But first, say hello to the brand NEW Happy Way Performance Range!
Meet the golden trio, Magnesium, L-glutamine and Creatine. Performance supplements never looked so good!
Fueling your body for performance
Regular meals and snacks can help to maintain energy levels, appetite control and support performance (supporting muscle mass and muscle ‘building’). This could look like 3 main meals + 2/3 healthy snacks throughout the day. Healthy snacks focusing on protein are key eg. Greek yoghurt with berries, nut-based muesli bar, cheese and wholegrain crackers. What about the 3 main meals? Balancing the plate is a great way to meet energy, macro and micronutrient needs. Aim to include foods from all of the 5 food groups and have a range of colours on the plate. It’s so important to have enough ‘fuel’ for your wellbeing, training and performance.
Balance your Plate
Check out the balanced plate guides below based on training intensity. Try to match your plate to your goals or training demands.
Training for under 1 hour moderate-high intensity
- ½ plate veggies
- 1 fist-size of healthy carbs
- Palm-size protein
- Tablespoon healthy fats
Training for over 1 hour moderate-high intensity
- 1/3 plate veggies
- 2 fist-size of healthy carbs
- Palm-size protein
- Tablespoon healthy fats
Training for over 2 hours moderate-high intensity (+games/comps)
- 3 fist-size of healthy carbs
- Palm size protein
- 2 tablespoons healthy fats
- The rest veggies
Please note these are guides, and individual goals and demands should be discussed with a Sports Dietitian to work out what’s right for you.
Bringing it back to basics?
Other things that might be overlooked but are SO important for your health, training and performance. You might be able to guess a few…
SLEEP
Getting those Z’s helps with our recovery and ability to function at our best. As a guide, 7+ hours per night
STRESS MANAGEMENT
Keeping on top of our stress levels and having good coping strategies/support networks is key.
HYDRATION
Don’t forget H2O. Aim for 30-35ml per kilogram of your body weight. Eg. 70kg, aim for 2.1 – 2.45 litres of water
DAILY JOYFUL MOVEMENT
Take part in a movement you enjoy for your well-being and not just for your training needs. It should be joyful and give you that spark!
Signing off with a new smoothie recipe using the Happy Way Magnesium Powder. Think fresh, citrus flavours and a coconut-y pop!
Mango & orange magnesium smoothie
- 1/2 orange
- 1/2 mango
- 1/2 cup coconut water
- 1 tbs cashew butter
- 7g Happy Way Magnesium Orange Powder
- Ice cubes
Blitz all ingredients in a high-speed blender and enjoy!
Be back soon with more tips and tricks. Bye for now!
Cassie x