Breakfast (7:30am)
Goal: To provide the body with amino acids (from protein) and increase glycogen stores from healthy carbohydrates.
Meal: Eggs scrambled with tomatoes, onion and peppers (add lean turkey for additional protein), with a side dish of hydrating fruits (watermelon and kiwi slices) and wholegrain toast with almond butter.
Pre-training snack (9:15 am)
Goal: Top up your glycogen stores, hydrate, increase healthy blood flow and enhance mental focus.
Meal: Pre-workout supplement with caffeine, vasodilators as well as a carbohydrate/electrolyte drink (eg; Herbalife24 CR7Drive). Forgotten the shake? A double expresso and biscotti could do the trick.
Post-workout (12:30am)
Goal: Promote muscle synthesis, replenish glycogen stores and re-hydrate.
Meal: Protein shake with a minimum of 20g of protein. For an average training session aim for a 2:1 carbohydrate to protein ratio, for example 50g of carbs and 25g of protein.
Lunch (1pm)
Goal: Balanced meal that supplies the body with all required macro and micro nutrients.
Meal: Chicken breast grilled with mixed green leaf and tomato salad sandwich on wholegrain bread with side dish of late-summer berries.
Afternoon snack (4pm)
Goal: Provide your body with a steady stream of amino acids throughout the day to feed your muscles.
Meal: Almonds, tuna or salmon on a bagel or soya bean-based snack provide amino acids. Larger meals, for example beef or lamb, will provide a boost too but may be too heavy during a training day. Amino-acid based supplements are another option.
Dinner (7pm)
Goal: As with lunch, a balanced meal that delivers high quality nutrients to the body.
Meal: Salmon grilled with pineapple, asparagus and side of quinoa or rice. Yoghurt with fruits (blueberries and strawberries) for dessert or pre-bed snack or a casein protein shake is also a good option for those players trying to bulk up a little for the forthcoming campaign.
