Dietary Recommendations for Athletes & Performance Training

Aug 26th, 2022

Your body needs different sources of nutrition depending on your level and intensity of training. Here are a few basics to help you build your plate based on how you're currently training.

Easy Training: 

  • 25% Whole Grains
  • 25% Lean Protein
  • 50% Vegetables & Fruit
  • + 1 tbsp fat

Moderate Training: 

  • 40% Whole Grains
  • 20% Lean Protein
  • 40% Vegetables & Fruit
  • + 1 tbsp fat

Competitive Training: 

  • 50% Whole Grains
  • 25% Lean Protein
  • 25% Vegetables & Fruit
  • + 2 tbsp fat

What are whole grains?

Whole grains are the crucial parts and naturally-occurring nutrients of the entire grain seed in their original proportions. - Whole Grain Council

Examples of Whole Grains include: 

  • bread
  • legumes
  • potatoes
  • cereals
  • pasta
  • rice

What is lean protein?

High in protein and contain limited amounts of unhealthy nutrients such as cholesterol and saturated fats.

Examples of lean protein includes: 

  • poultry
  • fish
  • beef
  • soy
  • eggs
  • nuts

What are healthy fats?

Fats are an essential nutrient that provides us with energy and absorbs certain vitamins.

Examples of healthy fats include: 

  • avocado
  • oils
  • nuts
  • seeds
  • cheese
  • butter

Do you have high-performance nutrition or diet-related questions? Call HPC to book an appointment with Rachel Hannah, our Registered Dietician.