NSCA's Performance Training Journal | Issue 11.1 - Premier Fitness

training table
about the
AUTHOR
Debra Wein is a
recognized expert
on health and
wellness and has
designed award
winning programs
for both individuals
and corporations
around the US. She
is president and
founder of Wellness
Workdays, Inc., (www.
wellnessworkdays.
com). In addition, Wein
is the president and
founder of partner
company, Sensible
Nutrition, Inc. (www.
sensiblenutrition.com)
Wein has nearly 20
years of experience
working in the health
and wellness industry.
Megan Miraglia is a
dietitian at Wellness
Workdays and
Sensible Nutrition, Inc.
Previously, she worked
in research focused
on the prevention of
childhood obesity.
She completed a
dietetic internship and
earned a Master of
Science degree from
Tufts University and
the Frances Stern
Nutrition Center.
Miraglia is a certifi ed
Freshstart facilitator for
the American Cancer
Society’s Fresh Start
tobacco cessation
program.
Debra Wein, MS, RD, LDN, CSSD, NSCA-CPT,*D and Megan Miraglia, MS, RD, LDN
MyPlate and Athletes:
Is it Right for You?
Following the release of the 2005 Dietary Guidelines, the
United States Department of Agriculture released MyPyramid
(www.mypyramid.gov) to help individuals discover
appropriate eating messages as well as to develop an individualized
and tailored nutrition plan to meet their own
nutrient, activity, and energy needs (4). However, with the
recent release of the 2010 Dietary Guidelines, a new icon is
in town that simplifi es the message even more, “MyPlate”
(www.choosemyplate.gov) (5).
The MyPlate image, released by the U.S. Department of
Agriculture, provides a mealtime visual to help identify
the fi ve food group categories: protein, grains, dairy, fruits
and vegetables (5). Instead of focusing on the number of
portions to consume throughout the day, as with MyPyramid,
MyPlate focuses on food categories, provides information,
and emphasizes three key points to accompany
the MyPlate icon (5):
Balancing Calories
• Enjoy your food, but eat less
• Avoid oversized portions
Foods to Increase
• Make half your plate fruits and vegetables
• Make at least half your grains whole grains
• Switch to fat-free or low-fat (1%) milk
Foods to Reduce
• Compare sodium in foods like soup, bread, and
frozen meals – and choose the foods with lower
numbers
• Drink water instead of sugary drinks
The idea behind MyPlate is that if Americans can follow
these basic key messages and match the way they portion
foods on their plate with the examples provided
by MyPlate, then this will lead to a healthier overall lifestyle.
MyPlate advocates physical activity to supplement
healthy eating, but without specifi c recommendations,
MyPlate suggests individuals start with activities they
enjoy as physical activity is an important component of
overall health (4,5). Like MyPyramid, an individual can still
log onto www.choosemyplate.gov and enter their age,
sex, height, weight and activity level to generate a personalized
“daily food plan” that shows food group recommendations
and portion sizes for a given calorie amount.
Although this may be very helpful for the general population,
can it be used to support and meet the energy needs
of an athlete?
MyPlate: Key Messages
for Athletes
While the basic messages from MyPlate may only be use-
ful for those exercising less than 60 – 90 min per day,
there are still some key “take-home” concepts for food
selections that are helpful for individuals of all levels. For
example, making half the plate fruits and vegetables will
not only help ensure that an individual gets enough vitamins,
minerals, and antioxidants, but also contributes to
the overall carbohydrate load that the body needs. For example,
an athlete may obtain more of their carbohydrate
needs from nutrient-rich fruits and starchy vegetables
rather than solely fi lling up on breads, pasta and rice. Additionally,
of the carbohydrates from grains an athlete may
choose, making at least half of them whole grains allows
the athlete to reap the benefi ts of B vitamins, fi ber and
long-lasting energy (1). In some instances, such as 15 – 30
min before an exercise session or event, simple carbohydrates
may be more appropriate to help avoid stomach
discomfort. However, for general intake throughout the
day, the whole grain message should be observed. Finally,
while sports drinks may have their place for some exercise
bouts that are greater than 60 min, they are not always
necessary and it is good to choose water over sugary
drinks to meet hydration needs in everyday situations (2).
Limitations of MyPlate for
the Athlete
Following the basic principles of MyPlate can be a good
starting point for individuals to learn the relative relationship
of protein, grains, vegetables and fruit on the plate.
nsca’s performance training journal • www.nsca-lift.org • volume 11 issue 1
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