Example diet for back row player | Kinetica Sports Example diet for back row player – Kinetica Sports
Nutrition

Example diet for back row player

Example diet for back row player seeking to maximise lean mass, decrease fat mass and perform at peak ability on match day

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

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