MONDAY | |
1. Breakfast | Cottage cheese, yoghurt & berries – slow release protein shake. Cup of Chinese tea. Glass of water |
2. Post session | Recovery shake; fast release liquid sugars and protein. 400ml. +/- Protein bar & fruit |
3. Lunch | Baked sweet potato, 2 chicken breasts, green beans. Mixed salads, red cabbage & raisin, hard boiled eggs and coleslaw |
4. Snack | Cold meats, 2 x apples, +/- Protein shake / recovery drink if there’s been a double session |
5. Dinner | Steak and onions with spinach, pine nuts and lemon juice |
6. Night snack | Slow release protein shake |
TUESDAY | |
1. Breakfast | Egg white omelette, with pepper and smoked ham |
2. Post session | Sugar based sports drink. 2 scoops of whey protein isolate. Banana |
3. Lunch | Crab bisque, Jamaican chicken, Rice n Peas, Broccoli , Yoghurt |
4. Snack | Cottage cheese, 2 x kiwi fruit, +/- Protein shake if there’s been a double session |
5. Dinner | Stir fried king prawns, Bok choy, Mixed oriental veg |
6. Night snack | Low carbohydrate protein bar |
WEDNESDAY | |
1. Breakfast | Kedgeree |
2. Post session | Recovery shake; fast release liquid sugars and protein. 400ml. +/- Protein bar & fruit |
3. Lunch | Tomato soup, Venison sausages, Sweet potato mustard mash, Roasted veggies, Yoghurt |
4. Snack | Tuna mix stuffed into wholemeal pitta |
5. Dinner | Chicken with onion and mushroom sauce, Baked potato, Green beans |
6. Night snack | Pot of cottage cheese |
THURSDAY | |
1. Breakfast | Muesli, yoghurt & berries – slow release protein shake |
2. Post session | Sugar based sports drink, 2 scoops of whey protein isolate, Banana |
3. Lunch | French onion soup, Shepard’s pie, Minted peas, Basmati Rice, Yoghurt, tropical fruit salad |
4. Snack | Protein smoothie with added berries |
5. Dinner | Salmon with yoghurt and paprika, Salad Nicoise, Spinach lemon and pine nuts |
6. Night snack | Slow release protein shake |
FRIDAY | |
1. Breakfast | Linseed bread, 3 x omega eggs, ½ tin of low sugar low salt baked beans |
2. Post session | Recovery shake;As before but definitely with the addition of fruit and a protein shake 20 minutes afterwards |
3. Lunch | Thai green chicken curry, Red quinoa with pineapple, Thai salad with prawns |
4. Snack | Sardines on rye toast |
5. Dinner | This meal varies depending on the player. Always high carb. Always has pudding |
6. Night snack | Pot of cottage cheese with salmon and chives |
SATURDAY | |
1. Breakfast | Porridge, followed by 4 slices toast, 2 eggs and beans |
2. Post session | Pre-match: Depends on individual but: Baked potato, beans and tuna or Rice and chicken in low fat white sauce or Spaghetti bolognaise |
3. Lunch | During match: 250mls water / sugary sports drink each 20 mins.500ml fluid @ half time |
4. Snack | Post match: Recovery shake; fast release liquid sugars and protein. 400ml. +/- Protein bars & fruit, selection of sandwiches |
5. Dinner | Sit down meal: Usually traditional roast |
6. Night snack | Glass of wine or a couple of beers |
SUNDAY | |
1. Breakfast | ‘OFF DAY’: Anything can be eaten but protein and calories must be maintained |
Late breakfast | Grilled bacon sandwich with ketchup, Protein shake with scoop of low fat ice-cream |
3. Lunch | Lunch covers 2 meals: Full Sunday roast |
4. Snack | Full Sunday roast |
5. Dinner | Tom yum soup made from stock from bone of roast |
6. Night snack | None |
