Pre season AFL Nutrition program
Goal: Power & Explosiveness
Overview: The AFL Nutrition Plan is designed to support the 3-day, compound structure of the AFL 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
- A handful Mixed berries
- 2 handful raw almonds
- ½ cup Milk of choice
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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 Turkey Sandwhich
Turkey (85g)
made with whole grain bread or
wrap mixed with lettuce, tomato
and small layer of mayonnaise.
Followed by a low fat Greek
yogurt (150g). -
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 steamed vegetables spinach, green beans and carrots and s 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).
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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
- 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 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 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 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 Grilled Chicken
Chicken breast (150g) with x1 sachet of microwave rice and broccoli (1 cup - steamed in microwave).
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Meal four 3:30 PM Chia Pod
- Sushi Rolls (x3)
- 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 Electrolyte (10g) mixed with 500ml water
Musashi Bulk Protein Powder (60g) mixed with 300ml water
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Meal Five 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 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 Snack
Musashi Bulk Protein Bar (90g) and a glass of milk (600ml).
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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 Satay Skewers
1 chicken breast, large green
salad and steamed basmati rice
(2 cups). -
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.
-
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 Snack
Musashi Bulk Protein Bar (90g) and a glass of milk (600ml).
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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.
- 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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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 Cheese and Salad Sandwich
Cheese and salad sandwhich alongside a large glass of water and a piece of fruit.
Musashi Bulk Protein Powder (60g) mixed with 300ml water.
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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 Fried Eggs on Toast
- Fried eggs x 2
- Toast (wholegrain or rye) x 2
- Avocado ¼
- Grilled tomato
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Meal Two 10:00 AM Chia Pod
Chia pod and 2 handfuls of trail mix
(dried fruit and nuts). -
Meal Three 12:30 PM Eating Out
Nando’s Chicken paella (large) and a mixed side salad.
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Meal Four 3:00 PM Snack
Musashi Bulk Protein Bar (90g) and a glass of milk (600ml).
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Meal Five 6:30 PM Lamb Cutlets
x3 pan fried lamb cutlets (fat trimmed and spray oil) steamed basmati rice (2cups) 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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