Musashi Performance LAb
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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Meal one 8:00 AM
- 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 three 12:30 PM
- 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 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 Three 12:30 PM
Vegetable quiche alongside a large mixed green leafy salad (250g).
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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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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
- 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
- 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 Four 5:00 PM
- Cheese and ham salad sandwhich
- A glass of water
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Meal One 7:00 AM
- Fried eggs x 2
- Toast (wholegrain or rye) x 2
- Avocado ¼
- Grilled tomato
Explore the range
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High Protein Bar 90g (Box of 12 Bars) 6 Flavours Available
The Way To Recover
4.80Regular price RRP: $71.88 -
Protein Crisp Bar 60g (Box of 12 Bars) 6 Flavours Available
The Way To Recover
4.93Regular price RRP: $53.88 -
Protein Wafer Bar 40G (Box of 12 Bars) 5 Flavours Available
The Way To Recover
4.88Regular price RRP From: $47.88 -
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100% Whey Protein Powder 3 Flavours Available
The Way To Recover
4.80Regular price RRP From: $67.99 -
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