During season Rugby Nutrition program
Goal: Agility & Conditioning
Overview: The Rugby Nutrition Plan is designed to support the 3 day, compound structure of the Rugby 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 Intra Workout (14.5g) mixed with 500ml water
Musashi Bulk Protein Powder (60g) mixed with 300ml water
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Meal one 8:00 AM Rolled Oats
- 1 cup Rolled oats
- 170g Greek yogurt
- Handful of Mixed berries
- 2 handful raw almonds
- Optional: Milk of choice (½ cup)
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Meal two 10:30 AM Musashi Bulk Protein Powder
Musashi Bulk Protein Powder (60g) mixed with 300ml water or 500ml skim milk and a piece of fruit (apple, banana, or orange).
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Meal three 12:30 PM Turkey Sandwich
Turkey (85g) with whole grain bread or wrap mixed with lettuce, tomato and small layer of mayonnaise. Followed by a low-fat Greek yogurt (150g).
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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.
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Meal 5 6:30 PM Mushroom Risotto
Risotto rice, mushrooms,
vegetable stock, garlic, onion to
flavour topped with parmesan.
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Meal one 7:00 AM Scrambled Eggs on Toast
- Scrambled eggs x 2
- Toast (wholegrain or rye) x 1
- Avocado ¼
- Low fat spread
Easy tip: make in microwave (1min).
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Meal Two 10:00 AM Musashi Bulk Protein Powder
Musashi Bulk Protein Powder (60g) mixed with 300ml water or 500ml skim milk and a piece of fruit (apple, banana, or orange).
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Meal three 12:30 PM Tuna Pasta Salad
- 95g tin of Tuna
- 230g cold pelt pasta
- 150g mixed green salad leaves
- Tomato
- ½ avocado
- Topped with feta cheese and a drizzle of olive oil.
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Snack 3:00 PM Protein Smoothie
- 2 handfuls of mixed berries
(frozen or fresh) - 1 banana
- 3 tbsp Greek yogurt
- 1 handful rolled oats
- 1 scoop of Musashi 100% Whey protein powder.
Mix together in a blender.
- 2 handfuls of mixed berries
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Meal Five 6:30 PM Lean Steak
Lean steak (250g) grilled or pan fried with spray oil alongside a mixed salad (4 cups) topped with a drizzle of olive oil and steamed sweet potato (200g).
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Optional 8:00 pm Fruit Salad
Fruit salad topped with Greek yogurt, 1 tsp of chia seeds and 1 tsp sunflower seeds.
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Meal One 7:00 AM Omelette
- Omelette with 1 whole egg and 4 egg whites
- Mixed vegetables of your choice.
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Meal Two 10:00 AM Musashi Bulk Protein Powder
Musashi Bulk Protein Powder (60g) mixed with 300ml water or 500ml skim milk and a piece of fruit (apple, banana, or orange).
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Meal Three 12:30 PM Grilled Chicken
breast diced (150g) with x1
sachet of microwave rice and
broccoli (1 cup - steamed in
microwave). -
Meal Four 3:30 PM Chia pod
Chia pod and a handful of trail mix
(dried fruit and nuts) and an
apple, banana or orange. -
Pre Workout 5:00 PM Pre-training
Musashi Pre Workout (9g) mixed with 250ml water
Musashi Intra Workout (14.5g) mixed with 500ml water
Musashi Bulk Protein Powder (60g) mixed with 300ml water
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Meal Five 6:30 PM Baked Potato
Baked potato topped with salad (3 cups) cheese (½ cup) and tuna (90g), sweet corn and light mayonnaise.
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Meal One 7:00 AM Rolled Oats
- 1 cup raw oats
- Top with Greek yogurt (170g) and raw almonds (2 handfuls) and a handful of blueberries.
- Optional: add 100ml milk.
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Meal Two 10:00 AM Fruit salad
Fruit salad topped with Greek yogurt, 1 tsp of chia seeds and 1 tsp sunflower seeds.
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Meal Three 12:30 PM Tuna & Rice
Tin of Tuna (95g) with x1 sachet of
microwave rice and 1 small tin
of sweetcorn. -
Snack 3:00 PM Protein Smoothie
- 2 handfuls of mixed berries
(frozen or fresh), - 1 banana
- 3 tbsp Greek yogurt
- 1 handful rolled oats
- 1 scoop of Musashi 100% Whey protein powder.
Mix together in a blender.
- 2 handfuls of mixed berries
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Meal Five 6:30 PM Chicken or Tofu Fajitas
- 130g Chicken or 90g tofu
- 2 wholegrain wraps
- Mixed vegetables (capsicum red/yellow, onion, asparagus, green beans)
- Tomato salsa (low salt/sugar)
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Optional 8:00 PM Greek Yogurt
Greek Yogurt (120g) mixed with 1 scoop (15g) Musashi 100% Whey and top with 1 handful of raw almonds.
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Pre Workout 7:00 AM Pre-training
Musashi Pre Workout (9g) mixed with 250ml water
Musashi Intra Workout (14.5g) mixed with 500ml water
Musashi Bulk Protein Powder (60g) mixed with 300ml water
-
Meal One 8:00 AM Scrambled Eggs on Toast
- Scrambled eggs x 2
- Toast (wholegrain or rye) x 1
- Avocado ¼
- Low fat spread
Easy tip: make in microwave (1min).
-
Meal Two 10:30 AM Protein Smoothie
- 2 handfuls of mixed berries
(frozen or fresh) - 1 banana
- 3 tbsp Greek yogurt
- 1 handful rolled oats
- 1 scoop of Musashi 100% Whey protein powder.
Mix together in a blender.
- 2 handfuls of mixed berries
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Meal Three 12:30 PM Sandwich or Roll
Sandwich or roll filled with protein of choice e.g.
egg, chicken or cheese, topped
with salad, beetroot, carrot and
mayonnaise. -
Meal Four 3:30 PM Snack Box
- Selection of raw vegetables e.g.
carrot and celery - Sliced cheese (40g) - Bega Country Vintage Light (50%) or Kraft Live Free Cheese.
- Handful of raw almonds and a glass of milk or water.
- Selection of raw vegetables e.g.
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Meal Five 6:30 PM Grilled Salmon
Grilled salmon (150-200g) with soba noodles, cucumber, edamame and carrots.
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Meal One 7:00 AM Poached Eggs on Toast
- Poached eggs x 2
- Toast (wholegrain or rye) x 2
- Avocado ¼
- Low fat spread
Musashi Electrolyte (10g) mixed with 500ml water
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Meal Two 10:00 AM Protein Smoothie
- 2 handfuls of mixed berries
(frozen or fresh), - 1 banana
- 3 tbsp Greek yogurt
- 1 handful rolled oats
- 1 scoop of Musashi 100% Whey protein powder.
Mix together in a blender.
- 2 handfuls of mixed berries
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Meal Three 12:30 PM Chicken Pasta Salad
Chicken pasta salad topped with olive oil, fresh basil and ground pepper.
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Game Day 3:00 PM Pre-Game
Musashi Pre Workout (9g) mixed with 250ml water
Musashi Electrolyte (10g) mixed with 500ml water
Musashi Bulk Protein Powder (60g) mixed with 300ml water
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Meal Four 5:00 PM Chicken and Salad Roll
Chicken and salad roll and a glass of water and a piece of fruit.
Musashi Electrolyte (10g) mixed with 500ml water.
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Meal Five 6:30 PM Homemade Lamb Souvlaki or Kebab
Lamb Souvlaki or Kebab (150g) pitta bread, grilled
vegetables and hummus or
sauce of choice.
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Meal One 7:00 AM Omelette
- Omelette with 1 whole egg and 4 egg whites
- Mixed vegetables of your choice.
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Meal Two 10:00 AM Musashi Bulk Protein Powder
Musashi Bulk Protein Powder (60g) mixed with 300ml water or 500ml skim milk and a piece of fruit (apple, banana, or orange).
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Meal Three 12:30 PM Lean Beef Steak Burrito
Cut steak into finger length strips, fry with spice of choice, add capsicum and onion to the fry pan and cook further. Fill tortilla wrap with above and top with avocado, sour cream and fresh rocket.
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Meal Four 3:00 PM Musashi High Protein Bar
Musashi Bulk Protein Bar (90g)
and a glass of milk (600ml) -
Meal Five 6:30 PM Chicken and Broccoli Pesto Pasta
Grilled chicken breast, broccoli, and penne pasta cooked with basil pesto topped with pine nuts.
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Meal Six 8:30 PM Banana & Peanut Butter Smoothie
- 1 banana
- 1 tbs peanut butter
- 1 cup milk
- 1 scoop (15g) Musashi 100% Whey
Mix together in a blender.
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