Training volume and intensity vary from day to day and week to week along your training/comptitionon plan. Eatng your meals and fueling your workout or race should also be cycled according to how hard or easy it is.
EASY An easy day may contain just an easy workout or tapering without the need to load up for competiton with energy and nutrients. Easy day meals may also apply to athletes trying to lose weight and athletes in sports requiring less energy (calories) due to the nature of their sport.
MODERATE A moderate day may be one where you train twice but focus on technical skill in one workout and on endurance or strength in the other. The moderate day should be your baseline from where you adjust your plate down (easy) or up (hard/race).
HARD A hard day contains at least 2 workouts that are relatively hard or a competition. If your competition requires extra fuel from carbohydrates, use this plate to load up in the days before, throughout, and after the event day.
**The Athlete’s Plates are a collaboration between the United States Olympic Committee Sport Dietitians and the University of Colorado (UCCS) Sport Nutrition Graduate Program.