Off season Rugby Nutrition program
Goal: Sport Specific Strength
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
Tin of tuna in spring water
(90g) with a large green leafy
salad (250g) and a drizzle of
olive oil and cracked pepper.
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Meal Two 10:00 AM
- 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 Five 6:30 PM
Lean Steak served with sweet potato wedges (200g) with a large
portion steamed mixed
vegetables or salad.
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Meal Three 12:30 PM
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.
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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
Tin of tuna in spring water
(90g) with a large green leafy
salad (250g) and a drizzle of
olive oil and cracked pepper.
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Meal Four 3:30 PM
- 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 Two 10:00 AM
- 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
- 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 One 7:00 AM
- Fried eggs x 2
- Toast (wholegrain or rye) x 2
- Avocado ¼
- Grilled tomato
Musashi Electrolyte (10g) mixed with 500ml water
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