My Athletes Plate

Buffalo Chicken Casserole

Carbohydrates

Carbs are very important for the

athlete. The body stores them in
the muscle as glycogen and then
uses these stores for high
intensity movements. The need
for carbohydrates increases with
the intensity of training. Fruit,
grains, starchy vegetables, dairy,
and beans all contain carbs.

Protein

Protein is necessary for athletes

to build and retain muscle mass.
Protein is high in foods such as
eggs, fish, meat, poultry, beans,
and nuts.

Total Calories

An athletes calorie needs are

much more than the average
person. They also fluctuate with
the days training load. The more
intense the training in a day, the
more calories the athlete needs.

Plate Proportions
3

The way an athlete eats changes with the intensity of the

training day. Below is a review of how, generally, each plate
should look for easy, medium, and hard training days. We
use a recipe called Buffalo Chicken Casserole to show the
changes for each type of training. The total calorie, protein,
and carbohydrate content is also provided.

Issue #:Chicken
Buffalo
[Date] Casserole

Dolor Sit Amet

Easy Day Guidelines

plate vegetables
plate protein
plate carbohydrates
What is on this plate?

Easy Training Day Plate

Vegetables
Vegetables are very
important for the
athlete to consume.
They are full of
antioxidants,
antiinflammatory
compounds,
and
micronutrients that the body needs for
optimum performance and repair. This
recipe uses mushrooms, which are great for
immune health and are packed with B
vitamins. They also have vitamin D, which
supports bone health. Onions are packed
with vitamin C. Broccoli has calcium,
which is also important for bone health.
Yellow squash is rich in vitamin A, which is
a powerful antioxidant. All these vegetables
have fiber, which is important for digestive
health, and contain magnesium, which is
essential for muscle contractions.

cup quinoa:
o 29g Carb
o 6 g protein
4 oz. chicken:
o 23g protein
1 cup mixed vegetables:
o 11g CHO
o 3g protein
1 oz. cheese
o 7g protein
Total:
o 532 calories
o 40g carbs
o 39g protein

Issue #:Chicken
[Date] Casserole
Buffalo

Dolor Sit Amet

What is on this
Plate?

Medium Intensity Training

Day Plate
Guidelines
1/3 of plate protein
1/3 of plate carbohydrate
1/3 of plate vegetables

cup quinoa:
o 44g Carb
o 9 g protein
5 oz. chicken:
o 29g protein
1 cup mixed
vegetables:
o 9g CHO
o 2g protein
1 oz. cheese
o 7g protein
Total:
o 670 calories
o 53g carbs
o 47g protein

As training intensity increases, the need for

carbohydrates increases. This is why the carbohydrates
are increased to 1/3 of the plate and the vegetables are
decreased from 1/2 to 1/3 of the plate. To increase the
carbohydrates even more you can add a whole grain
roll to this meal!

When using Olive Oil

Olive oil is packed with omega-3 fats, which
is a great anti-inflammatory. However, it has
a low smoke point. This means high heat can
destroy the good fats and make them bad for
the body. When cooking with this oil use low
to medium heat.
3

Issue #:Chicken
Buffalo
[Date] Casserole

Dolor Sit Amet

Guidelines

Dont forget to
add a whole
grain roll on high
intensity days for
extra carbs!

plate protein
plate carbohydrates
plate vegetables

What is on this Plate?

High Intensity Training Day

Plate

1 cup quinoa:
o 58g carb
o 12 g protein
4 oz. chicken:
o 23g protein
1 cup mixed
vegetables:
o 9g carbs
o 2g protein

1 oz. cheese
o 7g protein

Total:
o 728 calories
o 67g carbs
o 47g protein

Buffalo Chicken Casserole Recipe

Ingredients

1 cup quinoa
2 cups chicken broth
2 cups sliced onion
1 cups broccoli crown
pieces

1.25 lbs chicken breasts

4 oz feta cheese
1/3 cup hot sauce
cup + 1tbsp. olive oil
1 tbsp. garlic
1 tbsp. Italian seasoning.

Directions
1. Place two cups of chicken broth and one cup of uncooked quinoa
in a small saucepan. Bring to boil then let simmer, covered, on low
heat, until liquid is fully absorbed.
2. While quinoa is cooking place 1 tbsp. of olive oil and 1 tbsp.
minced garlic in skillet on medium heat. Add vegetables and
Italian seasoning, cook until tender.
3. Place chicken in a separate skillet and cook until done.
4. To make the buffalo sauce place the 1/3 cup of hot sauce and
cup olive oil in a bowl and mix until combined.
5. Portion out quinoa, vegetables, and protein to training day type.
6. Mix all together, sprinkle 1oz cheese on top, and drizzle 2 tbsp. of
buffalo sauce on top.