Performance Plates and Portion Sizes

Key Points

• High intensity plate (1/2 plate carbohydrates, 1/4 plate protein, 1/4 plate fruits and vegetables, 1 Tbsp fat) + electrolyte drink with carbs
• Moderate intensity plate (1/3 plate carbohydrates, 1/3 plate protein, 1/3 plate fruits and vegetables, 1 Tbsp fat) + electrolyte drink
• Low intensity plate (1/4 plate carbohydrates, 1/4 plate protein, 1/2 plate fruits and vegetables, 1 Tbsp fat) + sugar-free electrolyte drink