Written by Registered Dietitian [1] Rachel Hannah [2] at the Health & Performance Centre, Guelph ON

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 your current 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 include: 

• 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

If you're concerned about if you're getting the proper nutrition based on your training, consider speaking with our Registered Dietitian [1] Rachel Hannah [2] here at the Health & Performance Centre in Guelph. Dietitians are trained to help you improve your nutrition and achieve your health goals.