Nov 1 (edited) • Nutrition & Recovery
The Atlas High Performance Plate
Fuel for the Work Required: Build Your Performance Plate
Your energy needs change every day depending on your training schedule. Instead of eating the same way all the time, adjust your plate to match your workout. This simple method ensures you have the fuel you need on hard days and are supporting recovery on easier days.
Use this guide to build your plate for any meal:
Hard Training Day / Competition Day
(Long or high-intensity sessions, double-days, or game day)
Goal: Maximise carbohydrate intake to fuel performance and replenish glycogen stores.
- ½ Plate: Carbohydrates (Fuel)
- ¼ Plate: Lean Protein (Repair)
- ¼ Plate: Color (Support)
Moderate Training Day
(A typical training day with a standard 60-minute workout)
Goal: A balanced intake of all macronutrients to support training and recovery.
- ⅓ Plate: Carbohydrates (Fuel)
- ⅓ Plate: Lean Protein (Repair)
- ⅓ Plate: Color (Support)
Easy Day / Rest Day
(Low-intensity activity like mobility, a walk, or a full rest day)
Goal: Prioritise protein for repair and fruits/vegetables for micronutrients, with fewer carbohydrates.
- ½ Plate: Color (Support)
- ¼ Plate: Lean Protein (Repair)
- ¼ Plate: Carbohydrates (Fuel)
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The Atlas High Performance Plate
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