A simple plate rule for people who train: anchor protein, then add color and carbs to match training load.
Nutrition plans
Strong evidence
Protein-forward plate
1.6–2.2 g/kg protein with plants around it.
Details
- Key principles
- High protein, Produce, Training carbs
- Target audience
- Lifters and active adults
- Meal examples
- Eggs and fruit; chicken, rice, salad; Greek yogurt.
- Scientific basis
- ISSN protein position stands and hypertrophy literature.
- Creator
- Sports nutrition consensus
Editorial rating ★ 4.6
More useful than named fad diets.
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