Kelly Christine Plum is an American professional basketball player for the Las Vegas Aces of the Women’s National Basketball Association (WNBA). A gold medal was awarded to her in the Women’s 3×3 basketball competition at the 2020 Summer Olympics. The community of La Jolla is part of San Diego, California, and she attended La Jolla Country Day School there for her high school education. The Washington Huskies recruited Plum to play soccer for the college team. With 3,397 points, Plum broke the Division I women’s basketball scoring record with 57 points on a senior night on February 25, 2017. She made 19 of the 28 shots she took. A total of 1,080 points were scored by Plum on March 20, 2017, resulting in an NCAA record. Her selection by the San Antonio Stars as the first overall pick in the 2017 WNBA Draft occurred on June 29.
Kelsey Plum was profiled in this article as we learn about her experiences competing in various competitions including the Summer Olympics. Additionally, we would discuss her goals for the future. As well as her workout plans and diet plan, she would discuss other tips or tricks she has been sharing.
Kelsey Plum Statistics
- Birth Year: 1994
- Birth Date: August 24
- Height: 5 ft 8 in (1.73 m)
- Weight: 145 lb (66 kg)
Kelsey Plum Awards and Achievements
|Career highlights and awards|
|Pan American Games|
|U19 World Championship|
|Women’s 3×3 basketball|
|2020 Tokyo||3×3 Team|
Kelsey Plum Workout Routine
Despite media requests, Kelsey Plum, a self-professed gym rat, maintains a disciplined schedule that balances basketball commitments and class studying. When Kelsey Plum was quite young, she became interested in sports, which lasted a very long time. As a teenager, she was lifting three days a week and started in middle school. We’ll do no crazy exercises (no squatting or heavy lifting). We’ll do all functional movements and core strengthening.
While she was in high school, she noticed a large difference in how they played and trained. She has spoken about it in numerous interviews. In Kelsey Plum’s opinion, you have to have both consistency and intensity. Attending a conference does not guarantee you a spot. Almost everything requires more preparation and detail; you must focus at a higher level.
Although Kelsey Plum does not do a fixed workout routine, her workouts are based on a lot of strength, agility, mobility, and basketball moves which makes her quite strong in her field. Here is a list of all the workouts that she does in her training period. This workout move focuses on her legs and overall strength fitness:
1. Lateral lunge
Besides mimicking basketball’s defensive shuffling motion, the lateral lunge provides you with some more flexibility. Moreover, it strengthens the muscles in the hips and groin.
The method is to step to the right while keeping your toes pointed straight ahead and your feet flat from a standing position. Standing on the right leg, keep the left leg straight and place your weight on the right leg from midfoot to heel as you squat. Hold the position for 2 seconds while you squat as low as possible with your left leg was straight. Once you return to a standing position, repeat 10 times, then switch sides.
- Glute bridge
The purpose of this exercise is to improve the firing patterns and muscle recruitment of the glutes, which are necessary for jumping and explosive movements.
It’s easy: Lie faceup on the floor with knees bent 90 degrees and feet flat on the ground. Roll a towel between your knees and squeeze it between them. Your glutes should be fired (squeezed) towards the ceiling as you lift your hips. The only part of your body still on the ground are your shoulders and heels. Keep your hips flat on the ground without touching them as you lower them. You should repeat this for 10 repetitions.
- Physioball leg curl
The reason you should do this is that, like the glute bridge, it keeps the hips extended and forces the hamstrings to work, ultimately enhancing your leaping abilities.
It’s as simple as lying flat on a physioball with your legs straight and heels raised. As you raise your hips, squeeze your glutes to pull them closer to your body. Whenever the ball is coming toward you, keep your hips up. Keep your hips from touching the ground as you extend your legs and perform leg curls for 10 reps.
- Lateral bound
Performing this exercise will enhance your lateral/lateral power, which is essential for quick cuts and side-to-side movements.
Standing on a balanced right foot and with your left foot on the ground is how to do it. You use your right leg to squat slightly, then jump off with your glutes. Keep your balance and extend your ankle, knee, and hip, landing on your left leg only. Hold for three seconds, then bind to the right. Each side should be performed ten times.
- Romanian deadlift (RDL)
The ability to hinge from your hips, rather than jumping from the knees, is the key to jumping higher and being more explosive. The RDL builds strength in the back, glutes, and hamstrings.
You will need to stand with your feet shoulder-width apart and hold dumbbells at either side of your body. Your weight must fall on the back half of your feet. Maintain a straight back while shifting the hips back and lowering the dumbbells as far as possible. To come to a standing position, you must engage the glutes and hamstrings. Rep your way through 10 times.
- Alternating dumbbell press
This is necessary to jump shot properly: The lats and back must be fully extended while the shoulder muscles must be stabilized. In all these areas, this lift improves performance.
You will need a bench and dumbbells to do this exercise. You will place the dumbbells at the outside of the shoulders and face your thighs with your palms facing upward. Take both dumbbells and place them over your chest. As you lower one dumbbell, touch the outside of your shoulder with the other, and raise it back up. At the top of the movement, push farther with both hands, as if trying to punch the ceiling. Do the same with the other arm. Repeat the exercise ten times.
- Goblet squat
The purpose of this exercise is to develop lower body strength.
Put a kettlebell against your chest in the shape of a goblet and hold it there like you will be drinking in it. While keeping your heels on the floor and your hips as high as they can go, squat by pressing your hips back and down. Be sure to maintain contact between your chest and the kettlebell. You should rest your elbows gently on your knees. Raise the hips and extend them powerfully. You should repeat this for 10 repetitions.
Jump shots should be executed effectively because they force you to extend your lats, back, shoulders, and wrists. When performed correctly, a pull-up resembles such a movement and increases back strength.
You lift your body with your shoulder blades by hanging from a bar either with an overhand or reverse (underhand) grip. Your arms should be pulled to finish. After each repetition, you must return to the fully extended position. Otherwise, you’re not reaching full extension, which is what you need for your jump shot.
9. Single-leg hurdle hop
This stretches your hips when landing on one foot, improving how your body absorbs force, which reduces the chances of sustaining common basketball injuries.
The steps are: Stand with one leg in front of a line of low hurdles. Stick to your landing on the same leg after you’ve jumped over the first hurdle. Continue to overcome the remaining obstacles. By absorbing the impact of the landing through the hip and glute, land softly. Do the opposite with the opposite leg.
- Medicine ball squat to press
Explicitly jumping is the only way to mimic the proper basketball jumping motion.
You need to stand holding the medicine ball at chest level. You should lower yourself into a squat while holding a ball at chest level. Throw the ball as high up and straight as you can by extending your hips.
Kelsey Plum follows several workout tips and tricks, which we discuss next. Considering her consistency through the pandemic and that she won the Olympic gold, this workout tip and trick appears to be a success. Therefore, we will briefly examine some of them below.
Kelsey Plum Workout Tips and Tricks
Below is a list of Kelsey Plum’s workout tips during and after the pandemic and to prepare for his Olympics match. Since she has recovered quite well, someone who follows her path can benefit from these tips for better performance. Take a look at what she says in a few of these.
- Lift like a bird, look like a bird. To get stronger and gain muscle, you have to gradually add resistance. Do not be afraid to lift weights! Choosing a weight is important so you can get 10-12 repetitions. The last few should be difficult. You haven’t gotten any stronger if you’re still lifting the same weight 60 days later.
- Get more bang for your buck. Curls and lateral raises are unnecessary. Exercises that work multiple muscles at the same time should be performed. Those who are working out their upper body should do chest presses, shoulder presses, pull-ups, and rows; and those who are working out their lower body should do squats, deadlifts, lunges, and step-ups.
- You are not an Olympic lifter or bodybuilder, so don’t train like one. The purpose of strength training for basketball is to help the player achieve his or her goals. The training aims to become well-versed in the requirements of the game, not to show off or to develop skills. Doing three sets of concentration curls will have no impact on your performance on the court. As on the court, your body functions as a single entity, so it should do the same in the weight room.
It was all about Kelsey Plum’s workout routine that she consistently follows during the training period, regardless of whether it’s off-season or in-season. Consistency is a top priority for her, and she follows several tips to ensure that. She can keep on track due to her headstrong nature. However, one of her most important secrets is her diet plan, as we will explore further below.
Kelsey Plum Diet Plan
When asked about her vitality and how she maintains it, she replied, “It’s fun. When she stops enjoying herself, she won’t play as well and her team won’t play as well.”. The past year has been a lot of fun for her. Her mind isn’t occupied with records or stuff like that. Plum’s success has been attributed to how she manages her sleep and diet.
Kelsey Plum says she normally falls asleep by 9 p.m., sleeping at least nine hours a night. It’s not unusual for her to do something in the morning if it’s required. Sleep is one of her favorite activities. Plum also loves chicken tacos from Joey Kitchen in University Village, but after switching to a new diet that excludes fast food, dairy, and ice cream, she rarely eats one of her favorite meals anymore.
Sometimes she cheats, but she eats pretty healthy most of the time, Plum said. The summer before last, she began working. Body changes occurred to her. She started acting like a professional because she wanted to be one. The first few days were tough, but as you consider what’s in store and why you are doing this, it becomes easier. In light of her efficiencies now, she won’t go back to her old ways. She has made such great progress. There is a difference between her and others. It feels like she has lost weight. Now that she is in better shape, she feels more confident. It feels like she has more energy.
Given that diet is an important factor in athletes’ performance, what is one thing she tries to avoid, and what is one thing all athletes should incorporate into their daily meal plans? When Kelsey Plum entered college, her diet changed significantly. From eating everything to being a pescatarian, she went from eating everything. In her experience, young players should limit their intake of refined sugars, especially. Your body is adversely affected by it. In addition, she suggests recovering from hard workouts by eating. Almond milk with some protein will help your body recover, so she loves chocolate almond milk.
Although Kelsey Plum does not have a fixed meal plan ready for herself, she would often choose amongst her staples. Here are all about her meal plans.
Diet Plan: Breakfast
- Combine ½ cup rolled oats, ⅔ cup nonfat milk, 1 scoop whey protein powder, 1 tbsp 100% maple syrup, ½ tsp ground cinnamon in a sealed mason jar and refrigerate overnight. When ready to eat, top with 1 cup strawberries, blueberries, or raspberries and 2 tbsp slivered almonds. Option: 1 cup coffee with ¼ cup low-fat milk and 1 tsp agave syrup.
- Calories: 510, Protein: 30g, Carbs: 76g, Fat: 12g
POWER EGGS AND TOAST
- Make an omelet with 1 egg plus 4 egg whites that are filled with ½ cup chopped vegetables like onions, bell peppers, or mushrooms and topped with ¼ cup crumbled feta cheese (use nonstick cooking spray). Serve with 1 slice thin whole-grain toast topped with ¼ mashed avocado and 2 slices tomato and sprinkled with sea salt. Option: 1 cup coffee with ¼ cup low-fat milk and 1 tsp agave syrup
- Calories: 450, Protein: 32g, Carbs: 30g, Fat: 23g
- Blend the following: ¾ cup fresh or frozen mango chunks, ¾ cup fresh or frozen pineapple chunks, 1 (5.3 oz) container nonfat plain Greek yogurt, ½ cup unsweetened coconut milk, 2 tsp 100% maple syrup, 2 scoops whey protein powder.
- Calories: 434, Protein: 45g, Carbs: 53g, Fat: 6g
- Top an 8-inch whole-wheat tortilla with scrambled eggs (1 egg plus two egg whites using nonstick cooking spray), 2 tbsp Monterey Jack cheese, 2 tbsp cooked black beans, and 2 tbsp salsa. Roll and top with ¼ avocado, cubed. Option: 1 cup coffee with ¼ cup low-fat milk and 1 tsp agave syrup Calories: 503, Protein: 28g, Carbs: 48g, Fat: 24g
- Blend the following: ¾ cup frozen unsweetened strawberries, ¾ cup frozen unsweetened pineapple chunks, ½ cup low-fat milk or unsweetened almond milk, 1 (5.3 oz) container nonfat plain Greek yogurt, 2 scoops whey protein powder, 2 tbsp oat bran, 1 tsp agave syrup.
- Calories: 481, Protein: 51g, Carbs: 64g, Fat: 5g
CEREAL AND MILK
- 1¾ cups whole-grain cereal, 1¼ cups low-fat milk or unsweetened almond milk, ½ banana, sliced 2 tbsp slivered almonds. Option: 1 cup coffee with ¼ cup low-fat milk and 1 tsp agave syrup.
- Calories: 430, Protein: 20g, Carbs: 66g, Fat: 11g
COTTAGE CHEESE AND FRUIT
- 1 cup low-fat cottage cheese, 1½ cups diced cantaloupe, or honeydew melon, ¼ cup granola. Option: 1 cup coffee with ¼ cup low-fat milk and 1 tsp agave syrup.
- Calories: 473, Protein: 35g, Carbs: 53g, Fat: 14g
MEDITERRANEAN BREAKFAST BOWL
- Prepare ¾ cup cooked quinoa. Top with 1 egg cooked over easy in 1 tsp coconut oil. Add ½ cucumber, sliced; 1 plum tomato (sliced); ¼ bell pepper (sliced), and 2 tbsp each tzatziki and hummus. Option: 1 cup coffee with ¼ cup low-fat milk and 1 tsp agave syrup
- Calories: 418, Protein: 19g, Carbs: 53g, Fat: 15g
NUTTY WAFFLES AND FRUIT
- Top 2 (4-inch) wholewheat waffles with 1 tbsp natural peanut or almond butter, ½ diced mango, 2 tbsp unsweetened coconut flakes, and 1 tbsp unsalted dry-roasted peanuts; drizzle with 2 tsp 100% maple syrup. Option: 1 cup coffee with ¼ cup low-fat milk and 1 tsp agave syrup.
- Calories: 472, Protein: 14g, Carbs: 63g, Fat: 21g
- ½ cup old-fashioned oats, 1 cup low-fat milk or unsweetened almond milk, 1 tbsp natural peanut or almond butter, ½ banana, sliced 2 tbsp chopped unsalted dry-roasted peanuts or almonds.
- Calories: 503, Protein: 22g, Carbs: 60g, Fat: 22g
CHOCO PEANUT SMOOTHIE
- Blend the following: 1 frozen banana, ¼ cup low-fat milk or unsweetened almond milk, 1 (5.3 oz) container nonfat plain Greek yogurt, 1 tbsp natural peanut butter, 1 tbsp unsweetened cocoa powder, 2 tsp agave, or another sweetener of choice.
- Calories: 387, Protein: 25g, Carbs: 53g, Fat: 10g
- 1 (5.3 oz) container nonfat vanilla Greek yogurt 1 cup seedless grapes 2 tbsp chopped unsalted dry-roasted almonds or pistachios Serve with 1 egg and 2 egg whites scrambled in 2 tsp olive oil. Option: 1 cup coffee with ¼ cup low-fat milk and 1 tsp agave syrup
- Calories: 466, Protein: 33g, Carbs: 40g, Fat: 20g
- Toast 1 whole-wheat English muffin in a toaster oven, top each half with 2 tbsp low-sodium tomato sauce, ¼ cup shredded part-skim mozzarella cheese, and 1 sliced button mushroom. Cook at 3500F for 5 to 7 minutes, or until cheese melts. Serve with ½ grapefruit or 2 clementines. Option: 1 cup coffee with ¼ cup low-fat milk and 1 tsp agave syrup.
- Calories: 407, Protein: 26g, Carbs: 50g, Fat: 13g
ENGLISH MUFFIN AND MORE
- 1 whole-wheat English muffin topped with 2 tbsp natural peanut butter, ½ cup low-fat cottage cheese, 1 cup sliced strawberries or blueberries. Option: 1 cup coffee with ¼ cup low-fat milk and 1 tsp agave syrup.
- Calories: 500, Protein: 30g, Carbs: 57g, Fat: 19g
Diet Plan: Lunch
- 3 cups shredded romaine lettuce, 1 plum tomato (sliced), ¼ cucumber (sliced), 2 button mushrooms (sliced), ¼ cup shredded carrots, 1 sliced hard-boiled egg, ¼ cup feta cheese, 2 tbsp balsamic vinaigrette (preferably homemade), 8 whole strawberries dipped in 2 tbsp whole-milk ricotta cheese, drizzled with 2 tsp agave or another sweetener.
- Calories: 478, Protein: 19g, Carbs: 36g, Fat: 29g
- 1 (8-inch) whole-wheat tortilla, 2 tbsp hummus, 1 slice (¾ oz) low-fat cheese (like Swiss or cheddar), 1 tbsp balsamic vinaigrette (preferably homemade), Sauté ¼ sliced bell pepper, ½ sliced plum tomato, 2 sliced mushrooms in 1 tbsp olive oil Side: 1 cup seedless grapes
- Calories: 512, Protein: 15g, Carbs: 51g, Fat: 30g
GRILLED CHEESE AND SALAD
- Grilled cheese: 2 slices thin 100% whole-wheat bread 2 slices, (1½ oz) low-fat cheese (like Swiss or cheddar), 2 slices tomato, 1 tbsp pesto sauce, 1½ cups tomato soup (made without cream). Side salad with 1½ cups shredded romaine lettuce, 2 button mushrooms, sliced ¼ cup shredded carrots, ¼ cucumber, sliced 1 tbsp balsamic vinaigrette (preferably homemade).
- Calories: 499, Protein: 24g, Carbs: 64g, Fat: 18g
- Green salad topped with beans: 3 cups shredded romaine lettuce, 1 plum tomato, sliced ¼ cucumber, sliced 2 button mushrooms, sliced ¼ cup shredded carrots, ½ cup cooked beans (if canned, then no salt added), ¼ cup shredded part-skim mozzarella, ¼ avocado (sliced), 2 tbsp honey-lime vinaigrette or balsamic vinaigrette (preferably homemade), 1 orange or 2 clementines.
- Calories: 500, Protein: 17g, Carbs: 54g, Fat: 25g
- 2 slices whole-grain rustic bread, 3 oz grilled skinless turkey or chicken breast, ¼ cup arugula or baby spinach, 2 slices tomato, 1 tbsp pesto or hummus, 8 whole strawberries dipped in 2 tbsp whole milk ricotta cheese, drizzled with 2 tsp agave or another sweetener.
- Calories: 537, Protein: 40g, Carbs: 59g, Fat: 19g
- 1 cup shredded romaine lettuce, ½ cup cooked lentils (no salt added if canned), 2 oz chunk light tuna (canned in water), ½ diced avocado, 2 tbsp shredded low-fat cheddar cheese, 1 tbsp balsamic vinaigrette (preferably homemade). Side: 1 cup seedless grapes.
- Calories: 495, Protein: 28g, Carbs: 48g, Fat: 23g
- 1 cup shredded kale, ¾ cup cooked quinoa, 3 oz grilled skinless boneless chicken breast, sliced 5 grape tomatoes, halved 2 tbsp crumbled feta cheese, 2 tbsp chopped parsley, 1 tbsp slivered almonds, 1 tbsp balsamic vinaigrette (preferably homemade), 2 lemon slices.
- Calories: 490, Protein: 38g, Carbs: 44g, Fat: 19g
SALMON AND SIDES
- 5 oz baked salmon fillet, cooked in 2 tsp olive oil with a sprinkle of sea salt and black pepper, ¼ avocado, sliced 10 black olives, 8 fresh strawberries.
- Calories: 470, Protein: 36g, Carbs: 14g, Fat: 30g
- 1 (8-inch) whole-wheat tortilla, ¼ cup cooked pinto beans (no salt added, if canned), ¼ cup chopped red cabbage, 2 tbsp shredded part-skim mozzarella, 2 tbsp salsa, 2 tbsp nonfat plain Greek yogurt, ¼ avocado (sliced), 1 cup diced melon.
- Calories: 456, Protein: 18g, Carbs: 63g, Fat: 18g
- 3 oz grilled lean beef, thinly sliced ½ cup cooked quinoa, ½ cooked chickpeas (no salt added, if canned), ½ cup steamed broccoli, ½ cup spinach sautéed in 1 tsp olive oil, 2 lime slices. Side: 2 tbsp nonfat plain Greek yogurt with ½ cup blueberries.
- Calories: 519, Protein: 43g, Carbs: 62g, Fat: 13g 11
- 1 cup cooked buckwheat noodles, 5 oz baked salmon fillet, cooked in 2 tsp olive oil with a sprinkle of sea salt and black pepper cut into bite-size chunks, 4 grilled or roasted asparagus spears drizzled with 1 tsp olive oil with a sprinkle of sea salt and black pepper, cut into 2-inch pieces. ¼ cucumber, sliced Side: 1 orange.
- Calories: 522, Protein: 39g, Carbs: 46g, Fat: 22g
- 3 cups shredded romaine lettuce, 1 plum tomato, sliced ¼ cucumber, sliced 2 button mushrooms, sliced ¼ cup shredded carrots, 3 oz chunk light tuna (canned in water), ¼ cup crumbled feta cheese, 2 tbsp balsamic vinaigrette (preferably homemade) Side: 1 pear.
- Calories: 514, Protein: 28g, Carbs: 46g, Fat: 25g
- 1 hard-boiled egg, 2 oz cubed low-fat cheese (like Swiss or cheddar), ¼ cup hummus, 10 olives, 1 plum tomato, sliced ½ cucumber, sliced ½ cup sliced jicama, ¼ red bell pepper, sliced Sprinkle sea salt, and black pepper, 1 (4-inch) whole-wheat pita. Side: 2 clementines or 1 orange
- Calories: 523, Protein: 34g, Carbs: 60g, Fat: 20g
CHICKEN AND AVOCADO WRAP
- 1 (8-inch) whole-wheat tortilla, ¼ avocado mashed onto the tortilla, 3 oz grilled skinless boneless chicken breast, sliced 2 tbsp shredded low-fat cheese (like Swiss or cheddar), ½ cup shredded romaine lettuce, 2 slices tomato. Side: 1 apple.
- Calories: 517, Protein: 37g, Carbs: 59g, Fat: 19g
Diet Plan: Dinner
- Cook 3 oz skinless, boneless chicken breast sprinkled with sea salt, black pepper, and 1 tbsp fresh rosemary in 2 tsp olive oil. Serve with 1 cup steamed broccoli, sprinkled with 2 tbsp chopped almonds, and ¾ cup cooked quinoa.
- Calories: 493, Protein: 37g, Carbs: 43g, Fat: 21g
- Marinate 4 oz thinly sliced lean beef in 1 tbsp each low-sodium soy sauce, agave syrup, and fresh lemon juice, and 1 tsp Dijon mustard. Stir-fry beef in 2 tsp sesame oil, then add 1 chopped scallion, 3 sliced mushrooms, ¼ cup fresh green beans, and 2 tbsp shelled edamame. Serve over ¾ cup cooked brown rice or sorghum.
- Calories: 484, Protein: 35g, Carbs: 54g, Fat: 14g 3
- Marinate 5 oz tuna fillet in 2 tbsp low-sodium soy sauce, 1 tbsp rice wine vinegar, 2 tsp grated ginger, 2 tbsp chopped scallions, 1 minced garlic clove, ½ tsp agave syrup, and ½ tsp sesame oil. Grill or bake tuna in the oven. Roast 5 asparagus spears sprinkled with 2 tsp olive oil and sea salt and black pepper. Serve with 1 cup cooked buckwheat (soba) noodles and 1 cup diced melon.
- Calories: 497, Protein: 49g, Carbs: 57g, Fat: 11g
GRILLED CHICKEN AND SALAD
- Sauté or grill 4 oz skinless, boneless chicken breast brushed with 2 tsp olive oil and sprinkled with coriander, sea salt, and black pepper. For the salad: 1½ cups arugula, 1 sliced radish, ⅛ sliced red onion; dress with 2 tsp olive oil, 2 tsp lemon juice, sea salt, and black pepper. Side: 8 whole strawberries dipped in 2 tbsp whole-milk ricotta cheese, drizzled with 2 tsp agave syrup.
- Calories: 473, Protein: 40g, Carbs: 22g, Fat: 26g
- Sprinkle 5 oz sole (or other white fish) with sea salt and black pepper; brush with 1 tsp olive oil. Heat ¾ cup dry white wine in a skillet over medium heat. Cook sole, then sprinkle with 2 tsp capers. Serve with 2 cups spinach, sautéed in 2 tsp olive oil, and 1 cup cooked quinoa. Side: 1 orange or 2 clementines.
- Calories: 515, Protein: 27g, Carbs: 50g, Fat: 20g
STEAK AND POTATO
- Cook 3 oz lean grilled steak and pair with ½ baked potato topped with 2 tbsp nonfat plain Greek yogurt and 2 tbsp salsa. Serve with 1 cup steamed broccoli and cauliflower and a side salad with 1½ cups shredded romaine lettuce, 2 sliced button mushrooms, ¼ cup shredded carrots, ¼ sliced cucumber, 1 tbsp balsamic vinaigrette (preferably homemade). Side: 1¼ cups mixed berries.
- Calories: 484, Protein: 38g, Carbs: 62g, Fat: 12g
- Marinate 4 oz extra-firm cubed tofu with 2 tbsp low-sodium soy sauce, 1 tbsp rice wine vinegar, 2 tsp grated ginger, 2 tbsp chopped scallions, 1 minced garlic clove, ½ tsp agave syrup, and ½ tsp sesame oil. In a wok or medium skillet, cook marinated tofu in 2 tsp sesame oil, then add 1 chopped scallion, 3 sliced mushrooms, ¼ sliced red bell pepper, and 2 tbsp shredded carrots. Serve over ¾ cup cooked brown rice or sorghum. Side: 1 orange and 12 almonds.
- Calories: 490, Protein: 21g, Carbs: 66g, Fat: 19g
PORK TENDERLOIN SUPPER
- Brush 4 oz pork tenderloin with 2 tsp olive oil, sprinkle with sea salt and black pepper and sauté. Sauté 1 cup green beans in 2 tsp olive oil with 1 minced garlic clove; top with 1 tbsp slivered almonds. Serve with ½ baked sweet potato topped with 2 tbsp nonfat plain Greek yogurt. Side: 1 cup grapes.
- Calories: 518, Protein: 32g, Carbs: 37g, Fat: 27g
CHICKEN AND PASTA
- Marinate 4 oz skinless, boneless chicken breast in 1 tbsp pesto sauce and bake and slice into strips. Serve with 1 cup wholewheat pasta topped with 1 tbsp pesto sauce. For the salad: 1½ cups arugula, ¼ sliced cucumber, 1 sliced radish, and balsamic vinaigrette (preferably homemade).
- Calories: 525, Protein: 37g, Carbs: 46g, Fat: 22g
- Combine ¾ cup cooked quinoa, ½ cup cooked black beans (no salt added, if canned), ½ cup cooked pinto beans (no salt added, if canned), 1 cup sliced vegetables (like bell peppers, mushrooms, and zucchini) and sauté in 1 tsp olive oil. Top with 2 tbsp part-skim mozzarella cheese and hot sauce (optional).
- Calories: 487, Protein: 25g, Carbs: 75g, Fat: 11g
BAKED SALMON AND SPINACH
- Bake 5 oz baked salmon fillet in 2 tsp olive oil with a sprinkle of sea salt and black pepper. Serve with 2 cups sautéed spinach cooked in 2 tsp olive oil. Pair with ¾ cup cooked brown rice.
- Calories: 521; Protein: 37g; Carbs: 36g; Fat: 26g
SPAGHETTI SQUASH AND CHICKEN PARM
- Top 2 cups cooked spaghetti squash with ¼ cup each tomato sauce and part-skim mozzarella cheese plus 4 oz grilled skinless, boneless chicken breast. For the salad: 1½ cups shredded romaine lettuce, 2 sliced button mushrooms, ¼ cup shredded carrots, ¼ sliced cucumber, and 1 tbsp balsamic vinaigrette (preferably homemade).
- Calories: 498, Protein: 44g, Carbs: 52g, Fat: 15g
PORK AND APPLESAUCE
- Brush 4 oz pork tenderloin with 2 tsp olive oil, sprinkle with sea salt and black pepper and sauté. Top with ½ cup unsweetened applesauce. Grill or roast 4 asparagus spears drizzled with 1 tsp olive oil, sprinkled with sea salt and black pepper, and cut into 2-inch pieces. Serve with 1 cup cooked cubed butternut squash or sweet potatoes. For the salad: 1½ cups shredded romaine lettuce, ½ sliced plum tomato, ¼ cup shredded carrots, ¼ sliced cucumber, 1 tbsp balsamic vinaigrette (preferably homemade). Side: ½ cup sliced mango or kiwi.
- Calories: 538, Protein: 29g, Carbs: 60g, Fat: 23g
- Marinate 4 oz shrimp in 1 tbsp each low-sodium soy sauce, agave syrup, and fresh lemon juice plus 1 tsp Dijon mustard. Stir-fry marinated shrimp in 2 tsp sesame oil with 3 sliced mushrooms and ⅓ sliced red or yellow bell pepper. Serve over ¾ cup cooked brown rice or sorghum and top with 2 tsp toasted sesame seeds. Side: ½ cup blueberries or raspberries.
- Calories: 471, Protein: 23g, Carbs: 64g, Fat: 12g
Diet Plan: Snacks
- 1 (5.3 oz) container nonfat vanilla Greek yogurt, ½ cup seedless grapes, sliced 1 tsp cacao nibs.
- Calories: 161, Protein: 12g, Carbs: 26g, Fat: 2g
- 1 slice thin whole-wheat bread, toasted ¼ avocado, mashed onto bread, 1 slice tomato. Sprinkle of sea salt.
- Calories: 176, Protein: 4g, Carbs: 22g, Fat: 9g
- ½ medium pear, 2 tbsp whole-milk ricotta cheese, 10 shelled unsalted pistachios, 1 tsp agave. Sprinkle of ground ginger.
- Calories: 158, Protein: 5g, Carbs: 21g, Fat: 7g
EGG AND AVOCADO
- 1 hard-boiled egg, ½ medium tomato, ¼ avocado. Sprinkle of sea salt.
- Calories: 169, Protein: 8g, Carbs: 7g, Fat: 13g
NUT BUTTER AND FRUIT
- 1 tbsp natural peanut or almond butter, ½ pear, sliced.
- Calories: 151, Protein: 5g, Carbs: 17g, Fat: 8g
- 1 tomato, sliced 2 tbsp crumbled feta cheese, 2 tsp extra-virgin olive oil. Sprinkle of sea salt.
- Calories: 151, Protein: 4g, Carbs: 6g, Fat: 13g
HUMMUS AND VEGGIES
- ¼ cup hummus, 1 medium carrot sliced,¼, bell pepper sliced, ¼ cucumber (with skin), sliced.
- Calories: 144, Protein: 6g, Carbs: 19g, Fat: 6g
- 1 (5.3 oz) container nonfat plain Greek yogurt, 1 tbsp unsalted pumpkin seeds,1 tbsp raisins, or dried cranberries.
- Calories: 170, Protein: 20g, Carbs: 14g, Fat: 4g
CHEESE AND CRACKERS
- 1 oz reduced-fat cheddar cheese, sliced 4 whole-grain crackers.
- Calories: 159, Protein: 10g, Carbs: 13g, Fat: 8g
COTTAGE CHEESE AND BERRIES
- ½ cup low-fat cottage cheese, 1 cup sliced berries.
- Calories: 150, Protein: 14g, Carbs: 17g, Fat: 3g
FRUIT AND NUTS
- ½ oz (about 12) almonds, ⅓ cup dried apricots (no added sugar).
- Calories: 153, Protein: 4g, Carbs: 22g, Fat: 7g
- 2 cups air-popped popcorn, 2 tbsp grated parmesan cheese, ½ tsp garlic powder, 2 tsp olive oil.
- Calories: 161, Protein: 7g, Carbs: 13g, Fat: 9g
- 1 carrot, sliced ¼ bell pepper, sliced ½ cup sliced jicama, ¼ cup guacamole (preferably homemade).
- Calories: 154, Protein: 3g, Carbs: 19g, Fat: 9g
MINI TUNA SALAD
- 1½ cups shredded romaine lettuce, 1 plum tomato, sliced ½ medium cucumber, sliced 2 oz chunk light tuna (canned in oil), 1 tsp balsamic vinegar (preferably homemade). Sprinkle of black pepper.
- Calories: 153, Protein: 19g, Carbs: 8g, Fat: 5g
Kelsey Plum eats a wide variety of foods throughout the day. Besides these, she also follows a few diet tips that help her get in a lot better shape. It is also important to stay consistent with the diet, and Kelsey Plum follows a variety of small meals before competitions.
Kelsey Plum Diet Tips
The purpose of this section is to find out what Kelsey Plum has to say about eating food. In particular, she offers some really great tips and tricks that she used to increase her performance at the Olympics. The tips are followed almost every day, nevertheless. Here are some other recommendations she gives to her friends and fans:
Your Two-Week Clean-Eating Plan
You can achieve success by following these guidelines:
- Breakfast, lunch, and dinner can be mixed and matched, as well as one to three snacks when you are hungry. You will consume approximately 1,800 calories per day with three meals and two snacks (500 calories per meal, 150 calories per snack).
- You should plan when to eat and when to snack. Incorporate a snack if you do not eat for more than five hours so that your body does not become hungry and does not lose precious muscle mass.
- It is best to eat between 90 and 120 minutes before working out. Unless you can get a meal in, you should fuel up with a snack 20 minutes to an hour before your appointment. Get a recovery snack like chocolate milk, Greek yogurt, or a protein smoothie if your workout session doesn’t finish around your scheduled mealtime. These foods will help replenish fluids and provide nutrients for a speedy recovery.
- If you still feel hungry after you’ve finished all your meals and snacks, drink some zero-calorie tea or a zero-calorie beverage. It may not be hunger at all but boredom, thirst, or another emotional response.
- Adding snacks into your daily eating regimen may be required if you are still hungry after following the plan for several days.
- You can enroll friends (or two or three!) in this two-week clean eating diet. When you’re down, it’s always nice to talk about your accomplishments and get some encouragement. The company of friends keeps you inspired and motivated. Support is an important part of any diet.
Top Clean-Eating Dos and Don’ts
You might be surprised to find out what passes for a clean diet, even among those who claim to eat cleanly. Staying on track is easy when you follow these steps.
Preparing ingredients in advance is a good idea. You should prepare protein like chicken and beef at least once a week. It takes about 10 to 15 minutes to prepare vegetables, either the night before or the morning of (not too early or they may lose nutrition and wilt).
A shopping list should be organized following the supermarket’s flow. It is a good idea to start your list at the produce section of the store and then move on to the types of food you see in the aisles. You will save time and money this way.
Do not forget to measure your ingredients so that you don’t end up with large portions. Even a couple extra tablespoons of salad dressing can add up to hundreds of extra calories. Making extra is fine if you’re saving half for later. Just be careful not to overdo it.
Don’t give up cooking and rely on delivery services like Chinese and pizza. When you want to grab a quick bite, go to a restaurant with healthy foods on the menu.
Keep hydrated by drinking low-calorie drinks and water throughout the day. Approximately eight to ten cups per day are recommended. (Remember, fruits and vegetables count toward your daily fluid intake.)
Do not buy organic or GMO-free sweets just because they say they are organic – they are still junk food! Choosing to indulge should be built into your diet and your portion should be reasonable. (Be sure to check your serving size before you eat).
Falling off the diet wagon is no reason to give up. Get right back on it immediately. Occasionally, everyone eats more than they should. Keep your focus, stay motivated, and brush it off as you keep going.
Avoiding carbs altogether won’t provide you with energy for your workouts. Choosing the right ones is all that matters. Eat a pre-workout snack about 20 to 90 minutes before exercising, containing carbohydrates such as oatmeal served with low-fat milk, brown rice cake topped with hummus, or peanut butter and banana sandwiches.
In addition to following a consistent diet, Kelsey Plum requires some extra vitamins and minerals along with supplements. Her training routine can be very tough at times and her nutrition really does not meet all of her macro and micro needs. She will be discussed next regarding her supplements.
Kelsey Plum Nutrition and Supplements
The following is a list of supplements Kelsey Plum takes every day. She sometimes needs extra supplements to make things work for her because her diet isn’t sufficient to match her nutritional requirements. Therefore, let’s take a look at all the supplements listed below:
As a supplement, creatine directly affects the body’s ATP system, which is responsible for anaerobic movements like running and jumping.
Sodium, Calcium, Magnesium, and Potassium, which are examples of electrolytes, are minerals the human body loses through sweat. It is possible to reduce the incidence of cramps by taking an electrolyte supplement before and even during workouts or sports.
In addition to forming Branched Chain Amino Acids (BCAAs), Leucine, Isoleucine, and Varine are also essential amino acids that the body cannot produce on its own and must be obtained through diet.
The metal focus has a longer-lasting effect than a typical gym pre-workout because the hit of energy is not as strong, there is no crash and there is no crash.
The three compounds glucosamine, chondroitin, and chondroitin sulfate are found in the cartilage around joints and perform similar functions in the body, as they both contribute to cartilage repair and regrowth.