Off season AFL Nutrition program
Goal: Sport Specific Strength
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 Shred and Burn (34g) mixed with 200ml water and a piece of fruit
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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 Shred and Burn
Musashi Shred and Burn (34g) mixed with 200ml water and a piece of fruit.
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Meal three 12:30 PM Chicken or Falafel Wrap
- 100g Chicken or falafel
- 2 wrap (whole grain or mixed
grain wrap) - Salad (spinach leaves and 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 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).
Musashi Electrolyte (10g) mixed with 500ml water
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Meal Two 10:00 AM Musashi Shred and Burn
Musashi Shred and Burn (34g) mixed with 200ml water and a piece of fruit.
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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 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 Tacos
Chicken (100-130g) with wholegrain tortilla wrap (x2-3) with mixed vegetables (capsicum, onion,
asparagus, green beans), ½ avocado and tomato salsa (low salt and low sugar). -
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 Shred and Burn
Musashi Shred and Burn (34g) mixed with 200ml water and a piece of fruit.
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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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SNACK 3:30 PM Chia pod
Chia pod and 2 handfuls of trail mix
(dried fruit and nuts). -
Pre Workout 5:00 PM Pre-training
Musashi Pre Workout (9g) mixed with 250ml water
Musashi Electrolyte (10g) mixed with 500ml water
Musashi Shred and Burn (34g) mixed with 200ml water and a piece of fruit.
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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 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 Shred and Burn
Musashi Shred and Burn (34g) mixed with 200ml water and a piece of fruit.
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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 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 Yoghurt (200g) with a teaspoon of cinnamon, scoop of Musashi 100% Whey protein (15g) and a handful of berries.
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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 Shred and Burn (34g) mixed with 200ml water and a piece of fruit
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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 Musashi Shred and Burn
Musashi Shred and Burn (34g) mixed with 200ml water and a piece of fruit.
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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 with a 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
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.
Musashi Electrolyte (10g) mixed with 500ml water
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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 Shred and Burn (34g) mixed with 200ml water and a piece of fruit
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Meal Four 5:00 PM Cheese and Ham Salad Sandwich
- Cheese and ham salad sandwhich
- A glass of water
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Meal Five 6:30 PM Homemade Pizza
Homemade pizza topped with tomato base sauce, cheese, ham and vegetables of choice.
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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 Musashi Shred and Burn
Musashi Shred and Burn (34g) mixed with 200ml water and a piece of fruit.
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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 Lamb Cutlets
x3 pan fried lamb cutlets (fat trimmed and spray oil), steamed basmati rice (2 cups) OR sweet potato (200g) with a large portion mixed steamed veg.
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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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