How to Eat Properly: Easy Training/Weight Management

By Halee Olson and Ben Durbin with Premier Athlete Training


No matter your training level, an effective way to boost your workouts and maximize results is to fuel your body like a professional athlete. Eating well and consuming the proper nutrients will not only help you perform better– it will help you feel better, too.


Note: The following recommendations are general research-based concepts. Each individual is different, and we suggest that you meet with a certified nutritionist to gain a more in-depth meal plan and nutrition advice. Premier Athlete Training offers a fully functioning Nutrition Window for faster recovery, along with advice for fuel. An additional nutrition consultation is provided upon request.


For easy training and weight management, it’s important to fill your plate with adequate servings of whole grains, fruits, vegetables and lean protein. For portion sizes, vegetables should take up roughly half of the plate and the whole grains and protein should split the rest.


You should also ensure that you’re consuming healthy fats every day. Including each of these food groups in your daily lifestyle will increase energy levels, provide you with essential vitamins and help with recovery, among other things.


Liquids are also essential for training and maintaining a healthy weight. Make sure to stay hydrated to avoid dehydration during workouts.


Whole grain options: Pasta, rice, potatoes, cereals, breads and legumes.


Fruit and vegetable options: Raw veggies, cooked veggies, veggie soups and fresh fruit.

Lean protein options: Poultry, beef/game/lamb, eggs, low-fat dairy, soy (e.g., tofu, tempeh) and legumes/nuts.


Fats options: 1 teaspoon of avocado, oils, nuts, seeds, cheese or butter.


Liquids: Water, dairy/non-dairy beverages, diluted juice flavored beverages, coffee and tea.

In need of some more flavor? Try adding salt, pepper, herbs, spices, vinegar or salsa.


Meal prepping or planning what you’ll be eating throughout the week is an easy way to help you stay on track with your diet, and will likely result in fewer fast food runs and unhealthy snacking. Eating the right foods and getting enough liquids are essential to ensuring athletic success as you move forward in your fitness journey.

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