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Building A Performance Plate: Moderate Day

(2/3) As stated in my previous post, performance plates allow us to base our meals off of the intensity of our exercise/training throughout the day. ๐Ÿ’ช๐Ÿผ



A moderate day performance plate is our baseline or โ€œsweet spotโ€ where we can easily adjust to an easy or hard plate. A moderate day could be a two-a-day (ex: 2 mile walk in the morning ๐Ÿšถ๐Ÿฝโ€โ™€๏ธ& weight lifting in the afternoon ๐Ÿ‹๐Ÿฝโ€โ™€๏ธ OR taking an hour HIIT class with weights & some yoga flow or mobility later ๐Ÿง˜๐Ÿฝโ€โ™€๏ธ. If you are not sure if you had a hard day or easy day, stick to a moderate plate! โ €โ €โ €โ €โ €โ €


Just like an easy day, a moderate day performance plate consists of color, carbs, and protein. A moderate day plate means:


1/3 of the plate will be color ๐Ÿฅ’๐ŸŒถ๐Ÿ‘๐Ÿ‰


1/3 of the plate will be carbs๐Ÿฅ”๐Ÿ ๐Ÿฅž๐Ÿง‡


1/3 of the plate will be protein ~20-30g per meal๐Ÿฅ“๐Ÿค๐Ÿฆช๐Ÿฅ›



On a moderate day, we are filling our plates with more carbs and protein since we are expending more energy. ๐Ÿ’ข๐Ÿฅต

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