Off season Rugby Nutrition program
Goal: Sport Specific Strength
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 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).
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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 Grilled Salmon
Salmon (150-200g) with steamed vegetables spinach, green beans and carrots and steamed basmati rice (1 cup).
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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.
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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 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.
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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
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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
- 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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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 Eating Out
3x sushi rolls or a large sandwich of your choice of meat and vegetables.
Musashi Electrolyte (10g) mixed with 500ml water.
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Meal Five 6:30 PM Spaghetti Bolognaise
- Beef or turkey mince (200g)
- Wholemeal spaghetti (100g)
- Bolognese sauce (220g)
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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 Leftovers
A portion of the spaghetti bolognaise from the night before.
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Meal Four 3:00 PM Musashi High Protein Bar
Musashi High Protein Bar (90g) and a large glass of milk or fresh juice.
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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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