Build Your Plate - Heavy

Building your plate is as easy as 1-2-3. First, choose your activity level. Next, balance your food groups using the plate as a guide. And then check your performance impact with Go for Green®.

For heavy training days, aim for more carbs to support intense activity and full recovery. This poster serves as a helpful visual on how to build a balanced plate.

Download a high-resolution PDF of this poster, suitable for printing. Or contact the G4G Program Office at for assistance.

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Published on: April 11, 2023


On heavy training days, build your plate with one, two, three. One, choose your activity level. Two, balance your food groups. Three, check your performance impact with Go for Green.

Fill 25 percent of your plate with fruits and vegetables. Eat a variety of colors. Choose from fresh or frozen. Or enjoy raw and cooked varieties.

Fill 25 percent of your plate with lean protein. Options include beef or pork, chicken or turkey, fish, dairy, eggs, soy or tofu, beans or lentils, and nuts or seeds.

Fill 50 percent of your plate with carbs such as grains and starchy veggies. Options include whole-grain bread and pasta, oats, brown rice, beans or lentils, potatoes, and corn.

Eat healthy fats such as olive oil, nuts or seeds, and avocado.

Drink unsweetened beverages such as water, milk or milk alternatives, coffee, and tea.

This is a guide on how to balance your plate and fuel your performance. Always tune in to your body’s cues for hunger and fullness.

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