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. 💪🏼

A moderate day performance plate is our baseline or “sweet spot” 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 🚶🏽‍♀️& weight lifting in the afternoon 🏋🏽‍♀️ OR taking an hour HIIT class with weights & some yoga flow or mobility later 🧘🏽‍♀️. If you are not sure if you had a hard day or easy day, stick to a moderate plate! ⠀⠀⠀⠀⠀⠀

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 🥒🌶🍑🍉

1/3 of the plate will be carbs🥔🍠🥞🧇

1/3 of the plate will be protein ~20-30g per meal🥓🍤🦪🥛

On a moderate day, we are filling our plates with more carbs and protein since we are expending more energy. 💢🥵