Optimal Health Daily - Fitness and Nutrition 3191: Athlete Edition: What Your Nutritional Priorities Should Really Look Like by Jessica Spendlove on Sports Nutrition
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Nov 16, 2025 A fascinating discussion on athletic nutrition reveals a pyramid of priorities that athletes should embrace. Energy intake emerges as the cornerstone of performance, emphasizing the importance of fueling adequately. Jessica Spendlove introduces the performance plate model, advocating for consistent protein and healthy fats while adjusting carbs based on training. She also highlights micronutrient risks during heavy training and underscores the benefits of healthy fats. Supplements should be viewed as a bonus rather than a replacement for a strong food foundation.
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Match Energy To Workload
- Fuel your training by matching energy intake to your workload and goals.
- Prioritize carbohydrates around training to avoid fatigue and poor recovery.
Use The Performance Plate Model
- Adjust the plate balance by training intensity: more carbs on high days, more vegetables on low days.
- Keep protein and healthy fats consistent across meals and snacks to support recovery and appetite control.
Prioritize Fats And Micronutrients
- Include three to four servings of healthy fats daily and avoid high-fat meals close to exercise.
- Eat a variety of whole foods to cover micronutrients and reduce risk of deficiencies like iron and calcium.