Learning from James Collins
The nutritionist who created "Performance Plates"—and helped teams win World Cups
The Story
James Collins has one of the most impressive client lists in sports nutrition:
- Arsenal FC (Head of Nutrition, 2010-2017)
- England National Team (2014)
- France National Team (2018 World Cup winners)
- Team GB (Olympic Games: Beijing, London, Rio)
What makes him different? He turned complex sports science into simple, visual tools that any athlete can use.
His "Performance Plates" system—three different plate compositions for different training days—has become the standard for professional teams worldwide.
Who is James Collins?
| Credential | Detail |
|---|---|
| Role | Founder, INTRA Performance Group; Performance nutritionist for elite teams |
| Known For | "Performance Plates" system; UEFA Expert Group Statement on Nutrition |
| Publications | The Energy Plan — bringing elite nutrition to the public |
| Background | Head of Nutrition at Arsenal FC; consultant to World Cup and Olympic teams |
Collins led the UEFA Expert Group that created the official nutrition consensus for elite football—essentially writing the rulebook for the sport.
What ISP Students Learn
Lesson 1: Fuel for the Work Required
Collins rejects the idea of a "daily diet." Instead, he advocates for fueling for the work required—adjusting what you eat based on what you're training for that day.
The logic:
- High-intensity days need more carbohydrates (fuel for power)
- Rest days need more protein and vegetables (repair and recovery)
- Match days need specific timing and composition
"The same food on the wrong day becomes the wrong food."
What this means for young athletes: Don't eat the same thing every day. Match your plate to your training.
Lesson 2: The Three-Plate System
To make "fuel for the work required" practical, Collins created Performance Plates:
| Plate | Purpose | Composition | When to Use |
|---|---|---|---|
| Fueling Plate | Maximize energy stores | High carb, moderate protein, low fat | Day before competition, match day, hard training |
| Maintenance Plate | Repair and body composition | Low-moderate carb, high protein, lots of vegetables | Rest days, light technical sessions |
| Competition Plate | Immediate performance fuel | Very high carb, low fiber, low fat | Pre-match meal (3-4 hours before) |
The brilliance: a 200-pound football player and a 110-pound gymnast use the same system—just with different portion sizes.
What this means for young athletes: You don't need to count calories. Just match your plate type to your day type.
Lesson 3: The Pre-Sleep Protein Strategy
Collins emphasizes what happens during the longest fasting period of your day: sleep.
Without intervention, your body spends 7-8 hours without protein—potentially slipping into a catabolic (muscle-breakdown) state.
His solution: Consume 30-60g of slow-digesting protein (casein, cottage cheese, Greek yogurt) 30 minutes before bed.
This provides a sustained release of amino acids throughout the night, keeping your body in an anabolic (muscle-building) state.
What this means for young athletes: A pre-bed protein snack isn't indulgence—it's strategy.
Lesson 4: Hydration Is Data, Not Guesswork
Collins doesn't rely on thirst alone. He uses objective metrics:
Before training: Urine color charts and specific gravity testing
After training: Weigh yourself before and after. For every pound lost, drink 1.5x that in fluid.
The formula: If you lost 2 lbs during training, drink 48 oz (3 lbs worth) of fluid to fully rehydrate.
Why 1.5x? You'll lose some to urine before your body absorbs it all.
What this means for young athletes: Don't guess at hydration. Weigh yourself before and after training to know exactly how much you need.
Key Takeaways
| Lesson | One-Liner |
|---|---|
| Fuel for the work | Match your eating to your training, not a fixed daily diet |
| Three plates | Fueling, Maintenance, Competition—know which to use when |
| Pre-sleep protein | Casein before bed keeps you anabolic overnight |
| Data-driven hydration | Weigh before/after training; replace 1.5x what you lost |
How This Shows Up at ISP
James Collins' systems are directly integrated into the Bio Skill Tree:
- The three-plate concept is taught for competition preparation
- Pre-sleep protein is part of recovery education
- Hydration tracking (pre/post weight) is a measurable skill
- "Fuel for the work required" connects nutrition to training periodization
When ISP students learn about match-day preparation, they learn the same systems Collins uses with World Cup teams.
The 3 Rs of Recovery
Collins emphasizes three priorities immediately after training:
| R | Meaning | What to Do |
|---|---|---|
| Refuel | Replenish glycogen | Carbohydrates within 30-60 minutes |
| Repair | Rebuild muscle | 20-25g protein with leucine |
| Rehydrate | Replace fluids | 1.5x fluid lost during training |
Get these right, and you start your next session ahead of where you would otherwise be.
Learn More
- How ISP Works →
- Liverpool FC Nutrition — Team Implementation →
- Louise Burke — Periodized Nutrition →
"Nutrition is a variable that must integrate seamlessly with training loads and physiological adaptation."