Hard Day Plate

The Hard Day Plate is the plate you choose on the days where you might have two training sessions or are racing in an endurance event lasting two or more hours. As with the moderate day plate, the shift to increase carbohydrates aids with increasing energy intake and replacing glycogen. This might be a plate you choose after a long session in a day where the rest of your intake is based around the easy or moderate day plates. You're still focused on eating fruits and vegetables with a mix of protein and whole grains or starchy vegetables, but you increase total carbohydrate to accommodate for high-intensity, long-duration training sessions.

How much?
The amount you choose to eat at meals will vary based on a variety of factors including age, body size, and activity level. The information below provides a guideline based on calorie ranges. This is not meant to be a rule for how much to each at a meal and should be adjusted based on hunger and satisfaction. Visit this page to learn more about calculating energy needs.

Hard Day Plate Formulas
Important: These formulas are meant for single plates, not daily intake. This assumes three meals per day with the addition of at least one snack. Modifications should be made based on hunger/fullness and individual energy needs.

1800 calories
1 cup non-starchy vegetables and/or fruit + 3/4-1 cup whole grain or starchy vegetables + 3 oz protein

2000 calories
1 cups non-starchy vegetables and/or fruit + 3/4-1 cup whole grain or starchy vegetables + 4 oz protein

2200 calories
2 cups non-starchy vegetables and/or fruit + 1-1.5 cups whole grain or starchy vegetables + 5 oz protein

2400 calories
2 cups non-starchy vegetables and/or fruit + 1-1.5 cups whole grain or starchy vegetables + 6 oz protein