Pre season AFL Nutrition program
Goal: Power & Explosiveness
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
Turkey (85g)
made 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 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
- Omelette with 1 whole egg and 4 egg whites
- Mixed vegetables of your choice.
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Meal Five 6:30 PM
Spelt pasta topped with Napolitano Pasta sauce and selection of mixed vegetables.
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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
- 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.
- 2 handfuls of mixed berries
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Meal Four 5:00 PM
Cheese and salad sandwhich alongside a large glass of water and a piece of fruit.
Musashi Bulk Protein Powder (60g) mixed with 300ml water.
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Meal One 7:00 AM
- Fried eggs x 2
- Toast (wholegrain or rye) x 2
- Avocado ¼
- Grilled tomato
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