Off season Basketball Nutrition program
Goal: Sport Specific Power
Overview: The Basketball Nutrition Plan is designed to support the 3-day, compound structure of the Basketball 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 Overnight Oats
- Rolled oats (ยผ cup)
- Greek yogurt (ยผ cup)
- Mixed berries
- Milk of choice (ยฝ cup)
Mix together and leave in fridge overnight. Serve cold.
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Meal two 10:30 AM Musashi Bulk Protein Powder
Musashi Bulk Protein Powder (60g) mixed with 500ml milk and large banana.
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Meal three 12:30 PM Chicken or Falafel Wrap
- 100g Chicken or Falafel
- 2 wrap (wholegrain or mixed grain)
- Salad (spinach leaves and
salad toppings of your choice) - Topped with 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 Grilled Salmon
Grilled salmon (150-200g) with soba noodles, cucumber, edamame and carrots.
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Meal one 7:00 AM Scrambled Eggs on Toast
- Scrambled eggs x 2
- Toast (wholegrain or rye) x 1
- Avocado ยผ
- 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 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
- ยฝ ripe avocado
- 30g baby spinach leaves
- ยฝ Lebanese cucumber
- 1 granny smith apple
- 2 cups water
- 2 tsp fresh ginger
- ยฝ lime
- ยฝ cup oats
Mix together in a blender.
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Meal Five 6:30 PM Grilled Halloumi Tacos
- 2-3 wholegrain tortilla wrap
- Mixed vegetables (capsicum, onion, asparagus,
green beans) - ยฝ avocado
- Tomato salsa (low salt and low sugar).
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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.
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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 Vegetable Quiche
Vegetable quiche alongside a large mixed green leafy salad (250g).
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Meal four 3:30 PM Homemade Protein Balls
See Musashi recipes.
Oats, dried apricots, dried prunes, Musashi 100% whey protein, chia seeds, peanut butter.
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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 Lean Steak
Lean Steak served with steamed basmati rice (2cups) OR 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.
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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 Chicken or Egg Salad Sandwich
- Chicken or egg salad sandwich
- Followed by a piece of fruit.
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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 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 Electrolyte (10g) 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 ยผ
- Low fat spread
Easy tip: make in microwave (1min).
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Meal Two 10:30 AM Musashi Bulk Protein Powder
Musashi Bulk Protein Powder
(60g) mixed with 500ml milk. -
Meal Three 12:30 PM Chickpea and 3-bean Salad
- ยฝ tin of chickpeas,
- ยฝ can of 3-bean mix
- A handful of rocket or spinach leaves
- Diced onion
- Diced cucumber
- Cherry tomatoes
- Beetroot
- ยฝ avocado
- Feta cheese
- Drizzle of olive oil and balsamic vinegar
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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 BBQ Meat
Meat of choice (150g) with sweet potato, grilled green beans, grilled
asparagus and corn on the cob.
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Meal One 7:00 AM Poached Eggs on Toast
- Poached eggs x 2
- Toast (wholegrain or rye) x 2
- Avocado ยผ
- Low fat spread
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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 Easy Beetroot and Walnut Salad with Smoked Salmon
Washed and ready to eat baby spinach and rocket leaves, ready cooked beetroot chopped into chucks, ยฝ can of lentils, ยฝ avocado chopped, ยผ cup of walnuts. Smoked salmon ready to eat.
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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 Large Sandwich
Large sandwich or roll of your choice of meat and vegetables. Alongside a large glass of water.
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Meal Five 6:30 PM Thai Green Curry
Chicken (130g) or tofu (90g), basmati steamed rice (1 cup) and a selection of vegetables (2 cups).
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Meal One 7:00 AM Fried Eggs on Toast
- Fried eggs x 2
- Toast (wholegrain or rye) x 2
- Avocado ยผ
- Grilled tomato
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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 Eating Out
Toasted chicken and roast vegetable baguette followed by a piece of fruit.
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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 Lamb Cutlets
x3 pan fried lamb cutlets (fat trimmed and spray oil) with steamed basmati rice (2 cups) OR sweet potato (200g) with a large portion mixed steamed vegetable.
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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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