During season Soccer Nutrition program
Goal: Endurance & Agility
Overview: The Soccer Nutrition Plan is designed to support the 3-day, compound structure of the Soccer 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
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 100% Whey Protein
Musashi 100% Whey Protein (33g)
mixed with 200ml water and a piece of fruit (apple, banana, or orange). -
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 Pasta Napolitano
Spelt pasta topped with Napolitano Pasta sauce and selection of mixed vegetables.
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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 100% Whey Protein
Musashi 100% Whey Protein (33g)
mixed with 200ml water and a piece of fruit (apple, banana, or orange). -
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 100% Whey Protein
Musashi 100% Whey Protein (33g) mixed with 200ml water 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 Electrolyte (10g) 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.
-
Pre Workout 7:00 AM Pre-training
Musashi Pre Workout (9g) mixed with 250ml water
Musashi Electrolyte (10g) 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
-
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 Beef Stir Fry
Beef stir fry selection of mixed steamed vegetables and vermicelli noodles (2 cups cooked).
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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
-
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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Match Day 3:00 PM Pre-Match
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.
-
Meal Two 10:00 AM Chia Pod
Chia pod and 2 handfuls of trail mix
(dried fruit and nuts) and an
apple or orange. -
Meal Three 12:30 PM Eating Out
x3-4 Rice paper rolls or sushi rolls.
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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 Stir Fry
200g chicken stir fried vegetables (2 cups) with vermicelli noodles (2 cups).
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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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