NUTRITION FOR PERFORMANCE – THE HEALTHY PLATE MODEL

By kylerocs - The Millionaire Mind and Body Guide

Fueling Your Body Like an Athlete
Your training is only as effective as the fuel you give your body. Nutrition is the foundation for
muscle growth, recovery, and sustained energy levels. Instead of restrictive diets, the Healthy
Plate Model provides a balanced, sustainable way to eat for long-term health and peak
performance.

THE HEALTHY PLATE MODEL: A SIMPLE GUIDE
The Healthy Plate Model (adapted from Harvard’s Healthy Eating Plate) is an easy way to
structure meals with the right macronutrient balance:
1. 50% Vegetables & Fruits (Nutrient-Dense Carbohydrates & Fiber)
2. 25% Protein (Muscle Building & Recovery)
3. 25% Whole Grains or Starchy Vegetables (Energy & Performance)
4. Healthy Fats & Hydration (Essential for Hormonal Health & Recovery)

This structure ensures you get optimal energy, muscle repair, and long-term health benefits.
BUILDING YOUR PERFORMANCE PLATE

1. Fill Half Your Plate with Vegetables & Fruits (50%)
• Provides vitamins, minerals, antioxidants, and fiber for digestion and recovery.
• Choose colorful vegetables (leafy greens, peppers, carrots, broccoli) and
low-glycemic fruits (berries, oranges, apples).
Examples:
✔ Leafy greens (spinach, kale, arugula)
✔ Cruciferous vegetables (broccoli, Brussels sprouts, cauliflower)
✔ High-fiber fruits (blueberries, apples, oranges)

2. Add a Quality Protein Source (25%)
• Supports muscle repair, strength, and recovery.
• Aim for lean protein sources (animal-based or plant-based).
Examples:
✔ Chicken breast, turkey, lean beef
✔ Eggs & egg whites
✔ Fish (salmon, tuna, cod)
✔ Plant-based (tofu, tempeh, lentils, beans)
✔ Greek yogurt or cottage cheese
🔹 Protein Needs: Aim for 0.8 – 1.2g of protein per pound of body weight if training regularly.

3. Include Whole Grains or Starchy Vegetables (25%)
• Provides slow-digesting carbohydrates for sustained energy and glycogen
replenishment.
• Focus on fiber-rich, minimally processed carbs.
Examples:
✔ Quinoa, brown rice, oats
✔ Sweet potatoes, squash, plantains
✔ Whole wheat bread, sprouted grain tortillas
✔ Legumes (chickpeas, lentils, black beans)
🔹 Pre-Workout Tip: If training within 60 minutes, choose easily digestible carbs like bananas,
rice cakes, or white rice.

4. Add Healthy Fats (In Moderation)
• Supports hormonal health, brain function, and inflammation control.
• Prioritize unsaturated fats from whole food sources.
Examples:
✔ Avocados, olive oil, nuts & seeds
✔ Fatty fish (salmon, sardines, mackerel)
✔ Nut butters (almond, peanut, cashew)
🔹 Healthy Fat Tip: Stick to thumb-sized portions (1-2 tbsp per meal) to avoid excess calories.

HYDRATION & RECOVERY
Water is Non-Negotiable
• Baseline: Aim for half your body weight (lbs) in ounces of water daily.
• Athletes: Increase intake based on sweat loss, adding electrolytes if needed.
• Best Timing: Drink before, during, and after workouts to maintain peak
performance.
🔹 Hydration Hack: If urine is dark yellow, increase water intake. Aim for pale yellow as an
optimal hydration level.

MEAL EXAMPLES FOR ATHLETIC PERFORMANCE
Breakfast (Balanced Start)
✅ Scrambled eggs with spinach & feta
✅ Whole wheat toast with avocado
✅ Mixed berries
✅ Green tea or black coffee

Pre-Workout Snack (Fast-Digesting Carbs & Protein)
✅ Banana + Greek yogurt
✅ Rice cakes with almond butter

Post-Workout Meal (Recovery Focused)
✅ Grilled chicken with quinoa & roasted vegetables
✅ Side of sweet potato
✅ Water or electrolyte drink

Dinner (Muscle Repair & Recovery)
✅ Baked salmon with brown rice & steamed broccoli
✅ Side salad with olive oil dressing

Evening Snack (Sleep & Recovery Support)
✅ Cottage cheese with walnuts & honey
✅ Chamomile tea for relaxation

CUSTOMIZING YOUR PLATE FOR GOALS

Goal Adjustments
Fat Loss - Increase vegetables, prioritize lean protein, reduce refined carbs.
Muscle Gain - Increase protein intake, add extra carbs, include healthy fats.
Endurance Training - Increase slow-digesting carbs and hydration before workouts.
Recovery Focus - Include more anti-inflammatory foods (salmon, turmeric, berries).

FINAL NUTRITION CHECKLIST
✅ Build meals using the Healthy Plate Model
✅ Prioritize whole, nutrient-dense foods over processed options
✅ Eat enough protein to support muscle repair & recovery
✅ Hydrate properly to maintain peak performance
✅ Fuel pre- and post-workout for sustained energy & recovery

By mastering balanced eating, you’ll unlock higher energy levels, better training results, and
long-term health benefits—helping you stay in the game for years to come.