Pre season Rugby Nutrition program
Goal: Speed & Power
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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Meal one 8:00 AM
- 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 three 12:30 PM
- 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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Meal Three 12:30 PM
breast diced (150g) with x1
sachet of microwave rice and
broccoli (1 cup - steamed in
microwave).
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Meal Five 6:30 PM
King prawns – cooked and
pealed, mixed with the
following: garlic, chilli, onion,
lime juice, soy sauce and fish
sauce. Mixed vegetables and
fresh egg noodles (200g).
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Meal Three 12:30 PM
Tin of Tuna (95g) with x1 sachet of
microwave rice and 1 small tin
of sweetcorn.
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Snack 3:00 PM
- 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
Turkey (85g) with whole grain bread or wrap mixed with lettuce, tomato and small layer of mayonnaise. Followed by a low-fat Greek yogurt (150g).
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Meal Two 10:00 AM
- 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 Four 5:00 PM
Cheese and Salad Sandwich and a glass of water and a piece of fruit.
Musashi Electrolyte (10g) mixed with 500ml water.
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Meal One 7:00 AM
- Corn fritters
- 1 Poached egg
- ¼ Avocado
Musashi Electrolyte (10g) mixed with 500ml water
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