USOPC Athlete Plates

For EXW student athletes: match your plate to how hard you train that day. Pick a training day to see how the plate shifts. Most of the change is in grains (carbohydrate fuel); protein stays about the same.

### Pattern

Easy Training

One easy workout or a taper, with no need to load up for competition. Also fits sports with lower energy needs.

### Rule

Approximate plate-area proportions read from the official USOPC handout (page 1). Fractions are not printed in the handouts and are not calorie or macronutrient percentages. The fat amounts below are printed in the handouts.

Vegetables & fruits: approximately ½ of the plate
Raw veggies, cooked veggies, veggie soups, fresh fruit
Whole grains: approximately ¼ of the plate
Pasta, rice, potatoes, cereals, breads, legumes
Lean protein: approximately ¼ of the plate
Poultry, beef/game/lamb, fish, eggs, low-fat dairy, soy (tofu, tempeh), legumes/nuts
Fats: 1 teaspoon per meal

Fruit: Fruit shares the half-plate with vegetables; the handout does not specify a separate fruit fraction.

These proportions follow the solid Easy Training lines. The separate dashed Weight Management line changes grains and protein without specifying fractions; it is not used here.

### Solve

Build the plate with the foods listed above. Budget-friendly rice, corn tortillas, beans, eggs, and frozen vegetables can fit; adjust portions to the training day, not the cultural identity of the food. Individual energy needs vary—work with a sport dietitian.

Official USOPC Easy Day handout — page 1

Around every plate

Fruit (moderate & hard days): Fresh fruit, stewed fruit, dried fruit
Fats: Avocado, oils, nuts, seeds, cheese, butter
Drinks: Water, dairy/nondairy beverages, diluted juice, flavored beverages, coffee, tea
Flavors: Salt/pepper, herbs, spices, vinegar, salsa, mustard, ketchup

Travel nutrition

Away games and tournaments can throw off your fueling. Plan ahead so travel changes your eating as little as possible.

Before you leave

Check the trip schedule, travel time, and any meals provided on the way.
Learn your destination: heat, humidity, elevation, local foods, grocery stores, and food- or water-safety concerns.
Pack a food bag with 1–2 empty water bottles, sport foods, and comfort foods or seasonings (peanut butter, hot sauce).
Eat probiotic foods like yogurt or kefir for about 2 weeks before leaving; ask a sport dietitian about supplements.
Bring hand sanitizer, snacks, and sleep aids like an eye mask and ear plugs.

On the way

Sip fluids often, choosing water or milk; electrolytes help you absorb it. Don't cut back on drinks to avoid restroom stops.
Ask for extra water when flying.
Bring something to do so you don't eat out of boredom; walk around and stretch.

When you arrive

Eat as close to your home routine as you can.
Keep snacks on hand for between meals.
Eat on the new time zone's schedule.
Choose sensibly at buffets.

Pack-and-go foods

Carbohydrates

Instant or pre-cooked rice, noodles, couscous, quinoa, or lentils; granola or muesli; shelf-stable bread and tortillas; instant mashed potatoes; granola, sports, or fig bars; crackers, rice cakes, pretzels; dried fruit; instant soups; fruit and veggie pouches; powdered sports drink, gels, gummies.

Protein

Tuna, salmon, or chicken packets; shelf-stable tofu; jerky; edamame or chickpea packets; peanut or almond butter; dried hummus mix; nuts and seeds; nonfat dry milk; recovery drink mix; NSF Certified for Sport protein powder; protein bars.

Traveling internationally

Order special meals (vegetarian, gluten-free) at least 48 hours before the flight, and plan meals around layovers.
Check the arrival country's customs rules for the foods you pack.
In higher-risk areas: drink bottled, boiled, or carbonated drinks; skip ice and tap water, even for brushing teeth.
Eat food that is fully cooked and served hot; skip raw foods, street vendors, and fruit or vegetables you can't peel.
Choose pasteurized dairy served cold. USOPC also advises limiting meat in China and Mexico because of possible clenbuterol contamination, a doping risk.

Travel Nutrition fact sheet

Fueling for competition

Your liver uses up stored carbohydrate overnight, so you wake up low on fuel. Top off carbohydrate and fluids before you compete. Rule of thumb: nothing new on game day.

Build your plan

Fit it to the event: how long, how hard, what type, whether you can eat during it, and what you ate the day before.
Practice it in training for weeks first, so your stomach learns to handle food and fluids.
Not used to eating early? Start with toast, a banana, water or juice, then add more over time.
If solid food won't stay down, try a liquid meal such as a sports drink or smoothie.

Days before

Tapering? Eat slightly less overall.
No need to carb-load unless the event lasts more than 2–3 hours; just get carbohydrate at every meal and snack.
Cut back on fiber if it upsets your stomach during competition.
Stay hydrated; no special meal needed. Eat only from trusted sources.
Sleeping at altitude or in heat dries you out: drink extra when you wake up.

Game day

Eat familiar foods you've tried in training.
Have a balanced meal 3–4 hours before, or a smaller meal or large snack 2 hours before; some protein delays hunger.
After an early meal, top up 15–60 minutes before with easy carbs: sports drink, chews or gel, fruit, a granola bar.
Go easy on high-fat, high-fiber, spicy or acidic foods close to start time.
Nervous? A liquid meal may sit better. Sip fluids in the 24 hours before and up to the start.
Plan for changing start times, travel, and what food will be available.

Caffeine: every athlete responds differently. Test small amounts gradually in training before ever using it in competition.

Fueling for Competition fact sheet

Source: The Athlete's Plates, a collaboration between the United States Olympic & Paralympic Committee sport dietitians and the University of Colorado Colorado Springs Sport Nutrition Graduate Program. For educational use only. See USOPC Nutrition (opens in new tab). Work with a sport dietitian to fit the plates to your sport.