Proper nutrition is key to athletic performance, and it all starts with how you build your plate.

Athletes need at least three balanced meals a day, plus snacks, to fuel training, competition, and recovery.

But knowing what — and how much — to eat can be confusing.

That’s why we’re breaking down the “Performance Plate” model to help guide your choices.

Whether it’s a rest day, intense practice, or game day, this simple visual approach ensures you’re getting the right mix of carbohydrates, protein, healthy fats, and colorful fruits and vegetables at every meal.

Information above is excerpted from UDIM’s A Coach’s Guide to Nutrition.