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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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 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 Turkey Sandwich
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 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 Tuna Steaks
Grilled Tuna steaks with a large green leafy salad (250g). 1 cup of cooked quinoa and a drizzle of olive oil and cracked pepper.
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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 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 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 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 Yoghurt (200g) with a teaspoon of cinnamon, scoop of Musashi 100% Whey protein (15g) and a handful of berries.
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Meal One 7:00 AM Weetbix & Toast
- 4-6 Weetbix with full fat milk topped with sliced banana and berries.
- 2 Toast slice topped with peanut butter.
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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
breast diced (150g) with x1
sachet of microwave rice and
broccoli (1 cup - steamed in
microwave). -
Meal Four 3:30 PM Eating Out
x3 sushi rolls
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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 Prawn Stir Fry
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 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 & 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
(1 cup). -
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 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 Musashi High Protein Bar
Musashi High Protein Bar and a glass of milk.
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Meal Three 12:30 PM Turkey Sandwich
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 Four 3:30 PM 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). -
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 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 Three 12:30 PM Beef Stir Fry
left overs from dinner the night before, reheat serving in microwave.
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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 Sandwich and a glass of water and a piece of fruit.
Musashi Electrolyte (10g) mixed with 500ml water.
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Meal Five 6:30 PM BBQ Meat
150g meat of your choice with sweet potato, grilled green beans, grilled asparagus and corn on the cob.
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Meal One 7:00 AM Corn Fritters
- Corn fritters
- 1 Poached egg
- ¼ Avocado
Musashi Electrolyte (10g) mixed with 500ml water
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Meal Two 10:00 AM Chia Pod
Chia pod and 2 handfuls of trail mix
(dried fruit and nuts) and an
apple or orange. -
Meal Three 12:30 PM Roll or Sandwich
2x Roll or Sandwich filled with protein of choice e.g. egg, chicken or cheese, topped with salad, beetroot, carrot and mayonnaise.
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Meal Four 3:00 PM Snack
Musashi High Protein Bar (90g) or Musashi Bulk Protein Powder
(60g) mixed with 300ml water or 500ml skim milk and a piece of fruit (apple, banana, or orange) -
Meal Five 6:30 PM Healthy Burrito Bowl
Steamed rice (1cup) corn, avocado, red capsicum, carrot, cucumber, raw spinach, tomato diced. Either add pan cooked chicken (100g) or pan cooked tofu (90g) - spray oil in pan on cooktop.
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Meal Six 8:30 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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