Off season All Sports Nutrition program
Goal: Sport Specific Power
Overview: The All Sports Nutrition Plan is designed to support the 3-day, compound structure of the All Sports 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 Overnight Oats
- Rolled oats (¼ cup)
- Greek yogurt (¼ cup)
- Mixed berries
- Milk of choice (½ cup)
Mix together and leave in fridge overnight. Serve cold.
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Meal two 10:30 AM Banana Bread
Toasted with a thin layer of low-fat spread (i.e. low-fat butter).
(10g) mixed with 500ml water
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Meal three 12:30 PM Chicken Wrap
Chicken (150g) in whole grain or mixed grain wrap and salad (spinach leaves and salad toppings of your choice) and low-fat hummus.
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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 Lamb Cutlets
x4 Lamb Cutlets - fat trimmed and pan fried (spray oil), steamed
basmati rice (2 cups) with a
large portion mixed steamed vegetable (2 cups).
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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).
Musashi Electrolyte (10g) mixed with 500ml water
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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 Salad
Tin of tuna in spring water
(90g) with a large green leafy
salad (250g) and a drizzle of
olive oil and cracked pepper. -
Snack 3:00 PM Green Smoothie
- ½ ripe avocado
- 30g baby spinach leaves
- ½ Lebanese cucumber
- 1 granny smith apple
- 2 cups water
- 2 tsp fresh ginger
- ½ lime
- ½ cup oats
Mix together in a blender.
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Meal Five 6:30 PM Chicken Stir Fry
Chicken (100-130g) Stir Fry mixed
vegetables, vermicelli noodles
(3 cups) Optional: flavour with
light soy sauce and fresh chili. -
Optional 8:00 pm Greek Yogurt
Greek Yogurt (120g) mix with 1 scoop (15g) Musashi 100% Whey and top with 1 handful of raw almonds.
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Meal One 7:00 AM Muesli and Toast
Muesli (1cup) topped with milk of choice and sliced banana and chia seeds.
Toast (wholegrain bread) topped with peanut butter or vegemite.
Musashi Electrolyte (10g) mixed with 500ml water
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Meal Two 10:00 AM Banana & Peanut Butter Smoothie
- 1 banana
- 1 tbs peanut butter
- 2 cup milk
- 1 scoop (15g) Musashi 100% Whey
- Ice
Mix together in a blender.
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Meal Three 12:30 PM Turkey Sandwich
Turkey (95g) with 2 whole grain bread. Followed by a low fat Greek yogurt (150g) and a glass of fresh orange juice (600ml).
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SNACK 3:30 PM Cottage Cheese and Crackers
- Top some crackers with cottage cheese and tomato.
- Handful of raw almonds.
- Musashi Electrolyte (10g) mixed with 500ml water.
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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 Lean Steak
Lean Steak served with sweet potato wedges (200g) with a large
portion steamed mixed
vegetables or salad.
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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.
Musashi Electrolyte (10g) mixed with 500ml water
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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
Tin of Tuna (95g), spelt pasta
(230g) cold with mixed green
salad leaves (150g), tomato,
avocado (½), topped with feta
cheese and a drizzle of olive oil. -
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 Satay Skewers
1 chicken breast, large green
salad and steamed basmati rice
(2 cups). -
Optional 8:00 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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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 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 10:30 AM Peanut Butter Sandwich
x2 Sandwiches
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Meal Three 12:30 PM Tuna Salad
Tin of tuna in spring water
(90g) with a large green leafy
salad (250g) and a drizzle of
olive oil and cracked pepper. -
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 with a 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
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.
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Meal Three 12:30 PM Tuna Pasta Salad
Tin of Tuna (95g), spelt pasta(230g) cold with mixed green salad leaves (150g), tomato, avocado (½), topped with feta cheese and a drizzle of olive oil.
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Match Day 3:00 PM Pre-Match
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 Four 5:00 PM Large Sandwich
Large sandwich or roll of your choice of meat and vegetables.
Musashi Electrolyte (10g) mixed with 500ml water.
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Meal Five 6:30 PM Baked Potato
Baked potato topped with large green leafy salad (2-3 cups) grated cheese (1 cup) and 1 tin baked beans OR 1 tin of tuna. Salad - topped with a dressing or mayonnaise of your choice.
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Meal One 7:00 AM Fried Eggs on Toast
- Fried eggs x 2
- Toast (wholegrain or rye) x 2
- Avocado ¼
- Grilled tomato
Musashi Electrolyte (10g) mixed with 500ml water
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Meal Two 10:00 AM Rita Crackers
x4 Rita crackers topped with vegemite, avocado and tomato and a hard boiled egg sliced.
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Meal Three 12:30 PM Eating Out
Rice paper rolls or sushi x3-4 rolls.
OR a large sandwich made to order.
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Meal Four 3:00 PM Chia Pod
Chia pod and 2 handfuls of trail mix
(dried fruit and nuts). -
Meal Five 6:30 PM Easy Roast Chicken
Sachet of cooked basmati rice cook in microwave. Pre-cooked roast chicken from supermarket alongside a serve of steamed mixed vegetables.
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Meal Six 8:30 PM Banana & Peanut Butter Smoothie
- 1 banana
- 1 tbs peanut butter
- 2 cup milk
- 1 scoop (15g) Musashi 100% Whey
- Ice
Mix together in a blender.
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