HEY STUDENT-ATHLETE,

Do you have any of these thoughts?

carb

I can't meet my performance goals on the field.

carb
I am constantly restricting but not meeting body fat goals.
My teammates are progressing faster thancolor
me.
pro

If you have, it is time to change your fueling habits.

Adequate fueling will allow you to reach your performance goals on the
field, meet your body fat goals and progress at the speed YOU want to.
color carb
Use this document as a guide and get started today.
pro

Student-Athlete Sports Dietitian

color
carb
pro

Reilly Brown MS, RD: @fueling.college.athletes

 BUILDING AN ATHLETE'S PLATE

Color Carbohydrates
Vitamins + Minerals Main source of energy

Carbs
Berries Bread 25%
Oranges Rice
Banana Pasta
Peaches Potatoes
Grapes Sweet potato
Tomato Cereal
Fat
Spinach
50%
Brocolli Fish
Asparagus Meat
Carrots Poultry
Zucchini Eggs
Peppers Nuts
Onions Tofu Protein

Protein
25%

Maintain + build muscle

As an athlete, you should prioritize protein (pro), carbohydrates (carb)

and fruit + vegetables (color) on your plate. All of these fuel
components are essential for you to optimize training.
Reilly Brown MS, RD: @fueling.college.athletes
The ratios of fuel your body needs will change with
training. Follow the below plates as a guide.

LOW INTENSITY EXERCISE/ OFF DAYcarb

USE THIS PLATE FOR WEIGHT MAINTENANCE

Example Workouts Carbs

25%

Yoga carb
Casual walks Fat
50%
color
<20 minute runs pro
Light body weight training Protein
25%

MODERATE INTENSITY EXERCISE

FUEL WITH THIS RATIO FOR YOUR BASE TRAINING

Example Workouts Fat Carbs

color carb
33.3% 33.3%

Most practices
Endurance practice + 30 minute weight training
pro
1 hr strength training
3-5 mile runs Protein
33.3%

HIGH INTENSITY EXERCISE

FUEL WITH THIS RATIO FOR GAME/RACE DAY
Fat
25%

Example Workouts
color
Pre-season carb Carbs
50%

>2 hard practices/strength training pro

Carbohydrate loading Protein
25%

Reilly Brown MS, RD: @fueling.college.athletes

 Want to learn more about fueling for
performance? Get my meal
guide exclusively for college athletes
coming .

Click Here to get the Meal Guide!

Reilly Brown MS, RD: @fueling.college.athletes