PERFORMANCE NUTRITION LONDON
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Performance Meal Wheel

How the balance of your plate shifts with your training

Your ideal plate is not fixed. It changes with how hard and how long you are training. Tap a mode to see how the balance shifts, from an everyday plate to match day. These are illustrative proportions to guide the balance of your meals, not exact prescriptions, so adjust them to your body, sport and goals.

    Percentages are roughly how much of your plate each group fills — not calories or grams. Want the numbers in grams and calories? Try the Calorie & Macro Estimator.

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      Pair this with the Fuelling Around Training, Endurance Fuelling and Balanced Plate guides. Based on the UK Eatwell Guide and sport nutrition guidance (SENr).

      General nutritional guidance for education only. It is not medical advice, diagnosis or treatment, and does not replace advice from your GP or a registered dietitian.