Nutrition
Sample Meal Plan
The meal plan in Table A outlines a 7 meal/snack plan for an 83 kg player in intensive training who wishes to gain muscle mass. Some key principles are important in relation to this plan. His goal is a weight gain of 2 kg over 6 weeks.
- It uses 3 main meals and 4 snacks per day. This ensures that the player does not go hungry and that he ensures a steady 'drip feed' of nutrients throughout the day. The time between meals should be no longer than 3 hours.
- It assumes that the player is training twice on this sample day! This may be a morning weight training session and an evening skills training session. Note that both are short sessions lasting no longer than one hour in total for each session. NB: His planned weekly schedule include 3 weight training and 2 field skills sessions with one game at the week-end.
- Protein intake occurs at all meals and snacks. Protein is combined with high GI carbohydrates after training (am and pm). This mix will ensure a speedy uptake of amino acids and glycogen into the muscles.
- Breakfast, lunch and Dinner include moderate to low GI foods. These moderate to low GI carbohydrates in combination with protein foods and some fat foods allows for a steady uptake of nutrients and energy in the hours following these meals.
- It is relatively high in carbohydrates (64% of total energy) and is low in saturated fats with a critical level of protein (1.9 grammes per kilo of body weight).
- Note that an additional intake of water should accompany this plan. It is recommended that approximately 4 litres of water should be consumed during the day.
- An ideal and convenient way of getting additional calories is through fruit smoothies. If additional energy is required add a second smoothie to your lunch.
| Meal | Time |
|---|---|
| Breakfast | 8.30 am |
| Mid-morning Snack | 11.00 am after 50 mins of weight training |
| Lunch | 1.00 pm |
| Pre-training snack * | 4.00 pm |
| Post-Training Snack | 7.30 pm after 75 mins of squad training |
| Dinner | 8.30 pm |
| Late-night snack | 11.0 pm |
| * timing will vary depending on training time | |
The meal and snack plan yields a total of 3,915 calories. This is composed of 629 grammes of carbohydrates (7.6 grammes per kilogramme of body weight, based on an 83 kg player), 158 grammes of protein (1.9 grammes per kilogramme body weight), and 84 grammes of fat. Note that the following menu is only used as an example of the variation in food types that can be consumed in one day.
Typical meal and snack plan for an 83 kg player who wishes to gain muscle and reduce fat while training hard. Goal = 85 kg after 6 weeks.
| Food | Cals | Carbs (g) | Prot (g) | Fat (g) |
|---|---|---|---|---|
| Breakfast: | ||||
| Glass orange juice (250mls) | 170 | 38 | 2.6 | 0.8 |
| 1 cup fruit (strawberries) | 51 | 10.5 | 0.9 | 0.6 |
| 1 bowl of muesli (50 gms - oatmeal) | 190.5 | 32 | 5.5 | 4.5 |
| 1 cup (200mls) low fat milk | 96 | 9.4 | 6.6 | 3.6 |
| 1 egg (poached) | 82 | 1.0 | 6.0 | 6.0 |
| 2 slices bread | 160 | 32 | 6.0 | 1.0 |
| 1 tsp low fat margarine | 34 | 0.0 | 0.0 | 3.8 |
| Subtotals (calories) | 784 | 122.9 | 27.6 | 20.3 |
| Snack post-training (Weight training 50 mins): | ||||
| 500 mls Energise Sport | 130 | 31 | 0 | 0 |
| 1 medium banana | 116 | 26 | 1.0 | 0.6 |
| 1 yoghurt (125gr pot) with handful of grapes (10) and tablespoon of peanuts | 244.5 | 29.6 | 8.5 | 10.0 |
| Subtotals (calories) | 490.5 | 86.6 | 9.5 | 10.6 |
| Lunch: | ||||
| Tuna in sunflower oil (80g) | 141.2 | 0 | 25.1 | 7.0 |
| 1 medium baked potato | 298 | 67.2 | 6.2 | 0.4 |
| 1 cup Peas (steamed cooked) | 64 | 11 | 5.0 | 0.0 |
| 1 peach | 45 | 10 | 1.0 | 0.1 |
| 1 medium apple | 85 | 21 | 0.3 | 0.0 |
| 1/4 cup Cashew nuts | 212 | 12 | 5.3 | 15.2 |
| Subtotals (calories) | 940 | 130.3 | 49.5 | 26.3 |
| Pre-Training Snack: | ||||
| 1 nectarine | 77 | 16 | 0.9 | 1.0 |
| 1 smoothie (200 mls LFmilk + 1 cup raspberries) | 165 | 23.2 | 7.6 | 4.2 |
| Subtotals (calories) | 242 | 38.7 | 8.5 | 5.2 |
| Snack post-training (Squad training 60 mins): | ||||
| 500 mls Energise Sport Recovery20 | 250 | 40 | 20 | 0 |
| 1 Pear | 133 | 30 | 1.0 | 0.6 |
| Subtotals (calories) | 383 | 70 | 21 | 0.6 |
| Dinner: | ||||
| 1 tbsp Italian dressing for salad | 70 | 1.5 | 0.1 | 7.1 |
| 1.5 cup tossed salad | 37 | 6.7 | 2.6 | 0 |
| 1 breast chicken - roasted (2 oz, 56 gr) | 90 | 0 | 17 | 1 |
| 2 potatoes | 296 | 67 | 6.2 | 0.4 |
| 2 carrots (steamed microwave) | 64 | 14 | 2.1 | 0 |
| 1 broccoli spear (steamed - mw) | 69 | 10 | 5.0 | 0 |
| 2 cups apple juice | 240 | 60 | 0 | 0 |
| Subtotals (calories) | 858 | 159.2 | 33.0 | 8.5 |
| Late night Snack: | ||||
| 2 ozs (56 gm) cheddar cheese | 112.7 | 0.4 | 7.0 | 9.3 |
| 2 square crackers | 109 | 21 | 2.3 | 2.5 |
| Subtotals (calories) | 221.7 | 21.4 | 9.3 | 11.8 |
| Calories | 3,915 | 2514 | 632 | 756 |
| Grammes | 628.5g | 158g | 84g | |
