The Athlete's Performance Plate & Fueling Times

nutrition Aug 13, 2020

Performance Plate

For your training and practice days, use this plate break down to stay fueled. Easily break down your plate into ⅓ protein, ⅓ fruits and vegetables, and ⅓ grains + starches. Don’t forget to add some healthy fats to the side!

Fueling Schedule for Morning Practice

Before we talk about game day nutrition, it is important to nail down your practice fueling schedule. You want to practice like you play. The same thing applies to nutrition and figuring out the best way to fuel your body for optimal soccer performance!

Morning Practice

When you have morning training, make sure to eat breakfast before heading to the field. Check out my easy overnight oat recipe for a quick pre-training breakfast! Ideally, you will want to eat 1-2 hours before training. 

If training is too early (you don’t need to wake up at 4:00 am to fuel for 6:00 am training), fuel with a small snack and make sure to fuel properly with a good meal the night before. 

I recommend a small carbohydrate-rich snack. Some easy examples:

    • PB+J
    • Banana and almond butter
    • Simple fruit smoothie

Evening Practice

If you have evening training, you no longer have an excuse to not be fueled! One of the biggest things I see with my soccer girls is not eating all day, going into practice under-fueled, and this results in you coming home STARVING (therefore resulting in raiding your kitchen).

This is not beneficial for training outcomes and meeting performance/body composition goals. Follow this timeline and these tips to make sure you are fueled properly to maximize training results.

About The Contributor: Reilly

Reilly is a retired college soccer player turned Sports Dietitian living in Los Angeles, California. Reilly currently is the performance nutrition coordinator at UCLA and owns her own business Reilly Beatty Sports Nutrition LLC. Reilly specializes in helping professional female soccer players to compete at the highest level and achieve an athlete body they love.

When Reily isn’t watching sports or playing soccer, you can find her hanging out with her husband and 2 dogs at the beach!

Instagram: @reilly.beatty.rd