Musashi Performance LAb

Off season AFL Nutrition program

Goal: Sport Specific Strength

Overview: The AFL Nutrition Plan is designed to support the 3-day, compound structure of the AFL Training Program. Follow the direction and supplementation of this comprehensive plan to improve athletic and dietary nutrition.

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  • Pre-Workout 7:00 AM Pre-training

    Musashi Pre Workout (9g) mixed with 250ml water


    Musashi Electrolyte (10g) mixed with 500ml water

    Post-training (Recovery)

    Musashi Shred and Burn (34g) mixed with 200ml water and a piece of fruit

  • Meal one 8:00 AM Rolled Oats
    • 1 cup Rolled oats
    • 170g Greek yogurt
    • A handful Mixed berries
    • 2 handful raw almonds
    • ½ cup Milk of choice

  • Meal two 10:30 AM Musashi Shred and Burn

    Musashi Shred and Burn (34g) mixed with 200ml water and a piece of fruit.

  • Meal three 12:30 PM Chicken or Falafel Wrap
    • 100g Chicken or falafel
    • 2 wrap (whole grain or mixed
      grain wrap)
    • Salad (spinach leaves and toppings of your choice)
    • Topped with low fat hummus.
  • Meal four 3:30 PM Greek Yoghurt

    Greek Yoghurt (200g) with a teaspoon of cinnamon, scoop of Musashi 100% Whey protein (15g) and a handful of berries.

  • Meal 5 6:30 PM Grilled Salmon

    Grilled salmon (150-200g) with steamed vegetables spinach, green beans and carrots and s steamed
    basmati rice (1 cup).

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