Musashi Performance LAb

Off season Soccer Nutrition program

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Goal: Sport Specific Strength

Overview: The Soccer Nutrition Plan is designed to support the 3-day, compound structure of the Soccer 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

    During-training

    Musashi Electrolyte (10g) mixed with 500ml water

    Post-training (Recovery)

    Musashi Bulk Protein Powder (60g) mixed with 300ml water

  • 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.

    musashi-yoghurt
  • Meal two 10:30 AM Mango Chia Pudding

    Chia seeds (¼ cup), mango cut in cubes, coconut milk, maple syrup (1tsp). Mix and leave to rest for 20 min before eating.

  • Meal three 12:30 PM Chicken or Falafel Wrap
    • 100g Chicken or Falafel
    • 2 wrap (wholegrain or mixed grain)
    • Salad (spinach leaves and
      salad toppings of your choice)
    • Topped with low fat hummus.
    musashi-falafel-wrap
  • 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.

  • Meal 5 6:30 PM Moroccan Salmon Traybake

    Add the following to a tray and bake in oven 220c. Chickpeas (½ tin), baby champ potatoes diced, capsicum chopped, red onion chopped Moroccan seasoning (1tbs). Bake for 15min adding a skinless salmon fillet (150g) for a further 8minutes.
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