Musashi Performance LAb

Pre season AFL Nutrition program

Goal: Power & Explosiveness

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 Bulk Protein Powder (60g) mixed with 300ml water

  • 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 Bulk Protein Powder

    Musashi Bulk Protein Powder (60g) mixed with 500ml milk and large banana.

  • Meal three 12:30 PM Turkey Sandwhich

    Turkey (85g)
    made with whole grain bread or
    wrap mixed with lettuce, tomato
    and small layer of mayonnaise.
    Followed by a low fat Greek
    yogurt (150g).

  • 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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