Off season Soccer Nutrition program
Goal: Sport Specific Strength
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 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 Mango Chia Pudding
Chia seeds (¼ cup), mango cut in cubes, coconut milk, maple syrup (1tsp). Mix and leave to rest for 20 min before eating.
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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 Moroccan Salmon Traybake
Add the following to a tray and bake in oven 220c. Chickpeas (½ tin), baby champ potatoes diced, capsicum chopped, red onion chopped Moroccan seasoning (1tbs). Bake for 15min adding a skinless salmon fillet (150g) for a further 8minutes.
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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 Probiotic Yogurt
Probiotic yoghurt (120g) topped with fresh berries, honey (1tsp), pumpkin seeds (1 tsp) and goji berries (1tsp).
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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 Grilled Halloumi Tacos
- 2-3 wholegrain tortilla wrap
- Mixed vegetables (capsicum, onion, asparagus,
green beans) - ½ 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 Musashi 100% Whey Protein
Musashi 100% Whey Protein (1 scoop) mixed with 250ml water and a piece of fruit or 2 rice crackers
topped with peanut butter. -
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 Banana Bread
Banana bread toasted and topped with low fat butter.
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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
-
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 Musashi 100% Whey Protein
Musashi 100% Whey Protein (1 scoop) mixed with 250ml water and a piece of fruit or 2 rice crackers
topped with peanut butter. -
Meal Three 12:30 PM Chickpea and 3-bean Salad
- ½ tin of chickpeas,
- ½ can of 3-bean mix
- A handful of rocket or spinach leaves
- Diced onion
- Diced cucumber
- Cherry tomatoes
- Beetroot
- ½ 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 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
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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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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 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 Pasta Napolitano
Spelt pasta topped with Napolitano Pasta sauce and mixed vegetables.
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Meal One 7:00 AM Smashed Avocado
Smashed avocado with feta on toast (x2). Add lemon, pepper and chilli flacks for additional taste.
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Meal Two 10:00 AM Rita Crackers
4 Rita crackers topped with vegemite, avocado and tomato. Optional add 1 hard-boiled egg.
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Meal Three 12:30 PM Toasted Chicken
Toasted chicken and salad 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 Easy Roast Chicken
Sachet of cooked basmati rice –
cook in microwave. Pre-cooked
roast chicken from supermarket
alongside a serve of steamed
mixed vegetables. -
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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