Every Day

Performance Meals

PLAN YOUR PERFORMANCE MEAL!

You know that training hard every day is vital to your performance. And eating well every day is just as important. To build your “performance meal”, aim to include these components with each meal and snack:

  1. WHOLE GRAINS

    WHOLE GRAINS
    Carbohydrates provide energy for working muscles and the brain.

    Bread/cereal/pasta products with “whole grain” listed as the first ingredient.

  2. Fruit

    FRUIT
    Provides energy and hydration, and reduces risk of muscle damage.

    Fresh, canned, dried or frozen.

  3. Vegetables

    VEGETABLES
    Reduce inflammation and build durability in body systems.

    Fresh, steamed, roasted or sauteed.

  4. HYDRATING BEVERAGES

    HYDRATING BEVERAGES
    Aids in recovery, digestion and temperature regulation.

    Low-fat milk or drinkable yogurt, water, decaffeinated unsweetened tea and coffee.

  5. Protein

    PROTEIN
    Promotes recovery and muscle tissue repair, fills you up and improves bone health.

    Cheese, yogurt, milk, poultry, fish, beef, eggs, beans, tofu.

  6. Healthy fats

    HEALTHY FATS
    Flavor/texture boosters that help keep you full and reduce inflammation.

    Full-fat dairy products, nuts and seeds, olive oil, nut butters, avocado

Milk white

DON'T FORGET DAIRY

–it’s a superpower when it comes to performance! Count on dairy products like milk, cheese and yogurt to aid in fueling, hydration and recovery.


WINNING MEAL COMBOS

COMBO 1

  1. oats

    Breakfast:

    Whole grain oats made with milk, nuts and seeds plus berries

  2. trail mix

    Snack

    Small handful of trail mix

  3. chicken wrap

    Lunch

    Whole wheat wrap with chicken, veggies and beans, plus fruit and yogurt with a sprinkle of granola

  4. cheese and grapes

    Snack

    Cheese and grapes

  5. Veggies and shrimp

    Dinner

    Stir-fried veggies with shrimp served over brown rice, topped with cashews

  6. Cookie and milk

    Snack

    Cookie and glass of milk

COMBO 2

  1. Egg scramble

    Breakfast:

    Veggie and egg scramble topped with cheese plus potatoes, glass of milk

  2. yogurt and berries

    Snack

    Yogurt and berries

  3. Chili

    Lunch

    Lentil chili topped with cottage cheese and avocado, whole grain baguette, apple slices

  4. Tuna on cucumber

    Snack

    Tuna on cucumber slices

  5. salmon

    Dinner

    Pasta with red sauce and parmesan, salmon filet and roasted veggies


  6. frozen yogurt

    Snack

    Frozen yogurt and blueberries

COMBO 3

  1. Avocado toast

    Breakfast:

    Toast topped with mashed avocado and soft-cooked egg, yogurt with strawberries

  2. Peanut butter and apple

    Snack

    Peanut butter and apple

  3. Tuna Sandwich

    Lunch

    Tuna sandwich with veggies, bean salad and chocolate milk

  4. Edamame

    Snack

    Edamame

  5. Turkey burger

    Dinner

    Turkey burger on whole wheat but topped with veggies and Swiss cheese, veggie sticks and hummus

  6. yogurt and berries

    Snack

    Instant pudding made with milk, topped with fruit

Pro-favorite

Try U.S. Speedskating athlete and 2018 Olympian Erin Jackson’s "Pro Favorite" Smoothie Recipe.

Blender white

Ingredients

    • 1 cup favorite frozen fruit(s)
    • 1/2 cup kale (fresh or frozen)
    • 1 cup milk
    • 1/2 cup plain greek yogurt
    • 2 tbsp. peanut butter
    • 1/2 banana
    • 1/4 cup oats
    • 1 tbsp. flax seeds (optional)
    • 1 tbsp. chia seeds (optional)
    • Blend and Enjoy!

Sports Nutrition Performance Plate

Download Performance Meals Handout

Download this single-page handout so you can print out copies, or simply view as a PDF.

Download PDF
Greatness guide mockup

Request our printed Greatness Guide

Get all our Greatness Guide info in handy tabbed booklet form. Request your copy today.

Request Greatness Guide