NUTRITION PROGRAMME. This programme has been developed specifically to promote fat loss whilst also maintaining muscle mass & optimising performance.

Transcription

1 PLAYER X

2 NUTRITION PROGRAMME Using your personal information (age, height, weight & activity levels) it has been possible to estimate your current energy (calorie) & nutrient requirements. Given the fact that you are a professional athlete it is important to notice that your energy expenditure varies significantly from day to day. You burn more calories on high-intensity training days, less on rest days & significantly more on match days, therefore it is important this requirement is reflected in your diet. This programme has been developed specifically to promote fat loss whilst also maintaining muscle mass & optimising performance. Please follow the meal options provided as best possible for the first two weeks so I can assess how you react to the programme & make the necessary changes. I have provided supplement recommendations to help optimise performance, adaptation & recovery, please confirm your address so I can arrange delivery. Please stay in regular contact via , phone or whatsapp & we will schedule the first coaching call ASAP.

3 LOW INTENSITY TRAINING MEAL OPTIONS Use the following options on LOW-INTENSITY / recovery training days only Slight energy deficit to promote fat loss Higher protein intake to support maintenance of muscle mass Energy (calorie) intake has been matched to estimated energy expenditure on these days Moderate carbohydrate intake to match lower requirement of low-intensity training Slower releasing carbohydrate at breakfast & lunch to provide sustained energy Largest carbohydrate meals before (fuel) & after (refuel) exercise to optimise performance Lower calorie & carbohydrate vegetables, fruit & lean meat later in the day Amino Edge before training to prime for exercise & help to remove lactic acid Mouth rinse sports drink (Lucozade / Gatorade) during training only Simply take a mouth full of the drink, swill it round your mouth for 10-seconds then spit out Whey protein shake rather than Recovery shake post-exercise

4 MEAL 1 g Estimated portion size Consumed 2- hours before training Poached eggs, crushed avocado & light Philadelphia on toast Whole egg egg Avocado 60 1/2 medium fruit Light Philadelphia cheese 30 1 servings Wholemeal bread 90 2 slice (spead Phili cheese on toast, top with crushed avocado & poached eggs) Strawberry milkshake Total Greek 0% yoghurt 60 2 tablespoon Semi skimmed milk /2 small glass Strawberry medium fruit (slice fruit, add to blender with yoghurt & milk, blend well) Training Primer 1-hour Before Training S1. AMINO EDGE 1 1 scoop Sports drink during training S5. MOUTH RINSE SPORTS DRINK Protein shake after training Whey protein 30 1 scoop Lunch Consumed within 1 1/2 hours of completing exercise Bowl of tomato soup with small bread roll Soup serving spoon White bread roll 60 1 roll Fried chicken thighs, sweet potato fries & steamed vegetables Chicken Thighs (skinless & boneless) thighs Butter (unsalted) 10 1/2 tablespoon (Rub chicken in chilli, spices, & garlic, drizzle in olive oil morning before cooking, leave in fridge through the day until cooking in evening) Sweet potato potato Olive oil 10 1 tablespoon (Slice sweet potato into chips, drizzle olive oil, add salt & vinegar, bake in oven 15-mins, flip over, bake 15-mins more) Tenderstem broccoli stalk Asparagus /2 spears Sliced banana on rice cakes Snack a Jack - Caramel rice cake 56 4 rice cakes 0 Pesto chicken with courgette & carrot spaghetti Chicken breast breast Sundried tomato 18 3 tomato Sacla (Brand) Tomato Pesto /2 tablespoon (fry chicken lightly, add spinach, sundried tomato & pesto) Carrot medium carrot Courgette medium courgette Olive oil 5 1/2 tablespoon (spiralize courgette & carrot & fry lightly in olive oil) OPTION 1

5 OPTION 2 MEAL 1 g Estimated portion size Consumed 2- hours before training Porridge with crushed banana (very ripe banana), strawberries & cinnamon Strawberry milkshake Porridge (made w/ semi-skim milk) 50 1 serving Strawberry medium fruit Total Greek 0% yoghurt 60 2 tablespoon (slice fruit, add to blender with yoghurt & milk, blend well) Semi skimmed milk /2 small glass Strawberry medium fruit Training Primer 1-hour Before Training Sports drink during training S5. MOUTH RINSE SPORTS DRINK Protein shake after training Lunch Bowl of leek & potato soup with small bread roll S1. AMINO EDGE 1 1 scoop Whey protein 30 1 scoop Consumed within 1 1/2 hours of completing exercise Soup serving spoon White bread roll 60 1 roll Grilled pork loin steak with fried onions & tomatoes, apple sauce, & sweet potato mash (slice all veg & apples, add to pan with butter & fry lightly until soft) Pork loin steak Cherry tomatoes tomato Onion 70 1/2 medium onion Butter (unsalted) 10 1/2 tablespoon Sweet potato potato (slice & steam potato until soft, then mash) Smoothie - spinach, blueberries & apple Blueberry 60 2 handful (slice fruit, add ingredients to NutriBullet with water & slice of fresh ginger, blend well) Oven baked chicken wrapped in Parma ham, with steamed vegetables & creamy mushroom sauce (low fat) Chicken breast breast Parma Ham 25 1 slice (wrap chicken breast in a slice of Parma ham, then wrap in tin foil, then oven bake for 35-mins) (Steamed tenderstem broccoli & asparagus) Glass of milk Tenderstem broccoli stalk Asparagus spears Mushroom medium mushroom Light Philadelphia cheese 90 3 servings Olive oil 13 1 tablespoon Semi skimmed milk small glass

6 MEAL 1 g Estimated portion size Poached eggs & crushed avocado on toast Fat free yoghurt with sliced banana & honey Consumed 2- hours before training Whole egg egg Avocado 60 1/2 medium fruit Wholemeal bread 90 2 slice Total Greek 0% yoghurt tablespoon Honey 30 1 tablespoon Training Primer 1-hour Before Training Sports drink during training S5. MOUTH RINSE SPORTS DRINK Protein shake after training Lunch Bowl of tomato soup with small bread roll Sweet & sour chicken with basmati rice S1. AMINO EDGE 1 1 scoop Whey protein 30 1 scoop Consumed within 1 1/2 hours of completing exercise Soup serving spoon White bread roll 60 1 roll Chicken breast breast Red pepper 70 1/2 red pepper Yellow pepper 70 1/2 yellow pepper Onion 70 1/2 medium onion Cherry tomatoes 60 6 tomato Chopped tomatoes 200 1/2 can Tinned pineapple (in juices drained) large can Blue Dragon Sweet Chilli Sauce 40 2 tablespoons Olive oil 13 1 tablespoon Basmati rice serving spoons (dice chicken & vegetables, fry chicken until white not cooked, add vegetables, fry until soft, add chopped tomatoes, sweet chilli sauce, pineapple, simmer for 20-mins, serve with rice) Smoothie - spinach, avocado & apple (slice fruit, add ingredients to NutriBullet with water & slice of fresh ginger, blend well) Avocado 60 1/2 medium fruit Sirloin steak with tenderstem broccoli, asparagus sweet potato mash & peppercorn sauce (Grilled steak) (Steamed tenderstem broccoli & asparagus) Small glass of milk OPTION 3 Beef steak (fillet) steak Tenderstem broccoli stalk Asparagus spears Peppercorn sauce 40 4 tablespoon Semi skimmed milk small glass Raspberry 60 2 handful

7 HIGH INTENSITY TRAINING MEAL OPTIONS Use the following options on HIGH-INTENSITY training days only Energy (calorie) intake has been matched to estimated energy expenditure on these days Slight energy deficit to promote fat loss Higher protein intake to support maintenance of muscle mass High carbohydrate intake to match increased requirement during intense training Faster releasing carbohydrate at breakfast & lunch to provide quick energy Largest carbohydrate meals before (fuel) & after (refuel) exercise to optimise performance Lower calorie & carbohydrate vegetables, fruit & lean meat later in the day Amino Edge before training to prime for exercise & help to remove lactic acid Ionic Drive sports drink during training to maintain performance & high-intensity running High carbohydrate & protein recovery shake post-exercise to recover fully prior to game

8 OPTION 1 MEAL 1 g Estimated portion size Consumed 2- hours before training Poached eggs & crushed avocado on toast Whole egg egg Avocado 60 1/2 medium fruit Wholemeal bread 90 2 slice Fat free yoghurt with granola, raspberries & honey Total Greek 0% yoghurt 90 3 tablespoon Jordans Crunchy Oat Granola 55 1/2 bowl Rapsberries 60 2 handful Honey 15 1/2 tablespoon MEAL 2 g imated portion size Training Primer 1-hour Before Training S1. AMINO EDGE 1 1 scoop Sports drink during training S2. IONIC DRIVE (SPORTS DRINK) cup Recovery shake after training S3. REGENERATE 1 1 serving Lunch Consumed within 1 1/2 hours of completing exercise Bowl of leek & potato soup with small bread roll Soup serving spoon Sea bass with with basmati rice, & steamed vegetables Sea bass 80 1 fillet Basmati rice /2 serving spoons Broccoli medium stalk Asparagus 32 4 spears Baked pear with fat free yoghurt & cinnamon Pear medium fruit Total Greek 0% yoghurt 60 2 tablespoon MEAL 3 g imated portion size Smoothie - spinach, avocado & apple Avocado 60 1/2 medium fruit (slice fruit, add ingredients to NutriBullet with water & slice of fresh ginger, blend well) Chicken, turkey or white fish with vegetables (boiled, fried, oven-baked or spiralized) Oven baked chicken, with Mediterranean baked vegetables Chicken breast breast Red pepper red pepper Onion 70 1/2 medium onion Cherry tomatoes 60 6 tomato Courgette / zucchini 100 1/2 medium courgette Sweet potato 95 1/2 potato Olive oil 10 1 tablespoon Balsamic vinegar 15 1 tablespoon (slice all vegetables, place in mixing bowl, drizzle in olive oil & balsamic vinegar, mix well & place on baking tray & bake for 40-mins) Small glass of milk Semi skimmed milk small glass

9 OPTION 2 MEAL 1 g Estimated portion size Consumed 2- hours before training Porridge with blueberries & crushed banana (very ripe banana) Porridge (made w/ semi-skim milk) /2 serving Blueberry 30 1 handful Fat free yoghurt with raspberries & honey Total Greek 0% yoghurt tablespoon Rapsberries 60 2 handful Honey 30 1 tablespoon Training Primer 1-hour Before Training S1. AMINO EDGE 1 1 scoop Sports drink during training S2. IONIC DRIVE (SPORTS DRINK) cup Recovery shake after training S3. REGENERATE 1 1 serving Lunch Consumed within 1 1/2 hours of completing exercise Mixed salad & balsamic vingegar Mixed leaf salad 45 1 bowl Balsamic vinegar 15 1 tablespoon Chicken with mashed potatoes, gravy & steamed vegetables Chicken breast breast Mashed potatoes heaped tablespoons Gravy 45 3 tablespoons Broccoli medium stalk Asparagus 64 8 spears Sliced kiwi fruit Kiwi 80 1 medium fruit Smoothie - spinach, banana & apple Avocado 60 1/2 medium fruit (slice fruit, add ingredients to NutriBullet with water, blend well) Salmon & spiralized vegetable salad Salmon fillet Cucumber cucumber Carrot /2 medium carrot (spiralize cucumber & carrot & use as base of salad, top with salmon, tomatoes & balsamic) Cashew nuts 15 1/2 handful Sundried tomatoes tomato Balsamic vinegar 15 1 tablespoon Snack Protein yoghurt with sliced strawberries & crushed rice cake Arla Protein Yoghurt 1 1 pot Strawberry 50 5 medium fruit Snack a Jack - Caramel rice cake 14 1 rice cakes

10 OPTION 3 MEAL 1 g Estimated portion size Consumed 2- hours before training Poached eggs & crushed avocado on toasted bagels Whole egg egg Avocado 60 1/2 medium fruit Wholemeal bagel /2 bagels Milkshake - fat free yoghurt, strawberries & banana Total Greek 0% yoghurt 90 3 tablespoon Semi skimmed milk small glass Strawberry medium fruit Training Primer 1-hour Before Training S1. AMINO EDGE 1 1 scoop Sports drink during training S2. IONIC DRIVE (SPORTS DRINK) cup Recovery shake after training S3. REGENERATE 1 1 serving Lunch Consumed within 1 1/2 hours of completing exercise Simple chicken & vegetable stir fry Chicken breast breast King prawns 40 4 prawns Red pepper 60 1/2 red pepper Yellow pepper 60 1/2 yellow pepper Broccoli medium stalk Onion 70 1/2 medium onion Olive oil 13 1 tablespoon Rice noodles serving Blue Dragon Sweet Chilli Sauce 20 1 tablespoons Amoy Light Soy Sauce 15 1 tablespoon (slice chicken & vegetables, fry chicken lightly in olive oil, add vegetables & sauces) Pineapple chunks Pineapple medium fruit Nuts & apricots snack Cashew nuts 30 1 handful Dried apricots apricots Pan seared tuna steak & salad Tuna Steak 85 1 steak Spinach handful Cherry tomatoes tomato Sweetcorn 30 3 tablespoon Cooked beetroot 55 1 beetroot Balsamic vinegar 15 1 tablespoon Small glass of milk Semi skimmed milk small glass

11 OPTION 4 MEAL 1 g Estimated portion size Consumed 2- hours before training Bluberry pancakes (6" diameter) with maple syrup Blueberry Pancakes 3 3 pancake Maple Syrup 30 2 tablespoon Fat free yoghurt with raisins, crushed banana (very ripe banana) & honey Total Greek 0% yoghurt tablespoon Raisins 30 1 handful Honey 30 1 tablespoon Training Primer 1-hour Before Training S1. AMINO EDGE 1 1 scoop Sports drink during training S2. IONIC DRIVE (SPORTS DRINK) cup Recovery shake after training S3. REGENERATE 1 1 serving Lunch Consumed within 1 1/2 hours of completing exercise Creamy chicken & Parma ham pasta Chicken breast 70 1/2 breast Parma Ham 50 2 slice Onion 70 1/2 medium onion Mushroom 60 6 medium mushroom Cherry tomatoes 60 6 tomato Olive oil 13 1 tablespoon Tomato Pesto 30 1 tablespoon Light Philadelphia cheese 60 2 servings Spaghetti 60 1/2 seriving Sliced kiwi fruit Kiwi 80 1 medium fruit Smoothie - spinach, banana & apple (slice fruit, add ingredients to NutriBullet with water & slice of fresh ginger, blend well) Pan seared sea bass with boiled potatoes & ratatouille Sea bass 80 1 fillet Boiled potatoes (new/white) potato Red pepper 60 1/2 red pepper Onion 40 1/2 medium onion Courgette / zucchini 100 1/2 medium courgette Chopped tomatoes 200 1/2 can Olive oil 13 1 tablespoon (slice all vegetables & fry lightly in butter, then add chopped tomatoes & spices to make sauce) Protein yoghurt with dark chocolate & raspberries Arla Protein Yoghurt 1 1 pot 85% Dark Chocolate 13 4 squares Raspberry medium fruit

12 MEAL 1 g Estimated portion size Consumed 2- hours before training Porridge with strawberry jam Porridge (made w/ semi-skim milk) serving Strawberry jam /2 tablespoon Egg white omelette with smoked salmon, onion & spinach Egg white egg whites Smoked Salmon 60 2 slice Onion 100 1/2 medium onion Spinach handful Olive oil 13 1 tablespoon Training Primer 1-hour Before Training S1. AMINO EDGE 1 1 scoop Sports drink during training S2. IONIC DRIVE (SPORTS DRINK) cup Recovery shake after training S3. REGENERATE 1 1 serving Lunch Salad & Pizza Consumed within 1 1/2 hours of completing exercise Mixed salad & balsamic vingegar Mixed leaf salad 45 1 bowl Balsamic vinegar 15 1 tablespoon Two chicken breast & spinach pitta bread pizzas Chicken breast 70 1/2 breast Wholemeal pitta bread serving Tomato Puree 60 4 tablespoons Spinach leaf Grated mozzarella cheese 50 1 handful (place pitta bread on baking tray, add tomato puree, spinach, grated cheese & sliced chicken, bake in oven for 15-mins) Pineapple chunks Pineapple medium fruit Smoothie - spinach, banana & apple Blueberry /2 handful (slice fruit, add ingredients to NutriBullet with water & slice of fresh ginger, blend well) Simple prawn & vegetable stir fry Prawns (shrimp) 70 7 prawns Red pepper 60 1/2 red pepper Broccoli medium stalk Onion 70 1/2 medium onion Olive oil 13 1 tablespoon Blue Dragon Sweet Chilli Sauce 20 1 tablespoons Amoy Light Soy Sauce 15 1 tablespoon (slice chicken & vegetables, fry chicken lightly in olive oil, add vegetables & sauces) OPTION 5 Yoghurt with raspberries & cinnamon Total Greek 0% yoghurt tablespoon Raspberry 30 1 handful

13 OPTION 6 MEAL 1 g Estimated portion size Consumed 2- hours before training Porridge with strawberry jam Porridge (made w/ semi-skim milk) serving Strawberry jam 20 1 tablespoon Poached eggs, smoked salmon & spinach on toasted bagel Whole egg egg Smoked Salmon 60 2 slice Spinach handful Wholemeal bagel 90 1 bagels Training Primer 1-hour Before Training S1. AMINO EDGE 1 1 scoop Sports drink during training S2. IONIC DRIVE (SPORTS DRINK) cup Recovery shake after training S3. REGENERATE 1 1 serving Lunch Consumed within 1 1/2 hours of completing exercise Bowl of soup & bread roll Soup serving spoon Fillet steak with steamed vegetables, sweet potato mash & peppercorn sauce Beef steak (fillet) steak Tenderstem broccoli stalk Asparagus spears Sweet potato potato Peppercorn sauce 30 3 tablespoon Pineapple chunks Pineapple medium fruit Smoothie - spinach, banana & apple Blueberry 60 2 handful (slice fruit, add ingredients to NutriBullet with water & slice of fresh ginger, blend well) Spiralized salad with turkey breast, sundried tomatoes & crushed cashew nuts Turkey breast steak 80 1 breast Cucumber cucumber Carrot /2 medium carrot (spiralize cucumber & carrot & use as base of salad, top with salmon, tomatoes & balsamic) Cashew nuts 15 1/2 handful Sundried tomatoes tomato Balsamic vinegar 15 1 tablespoon Small glass of milk Semi skimmed milk small glass

14 REST DAY MEAL OPTIONS Use the following options on REST days only Energy (calorie) intake has been matched to estimated energy expenditure on these days Slight energy deficit to promote fat loss Higher protein intake to support maintenance of muscle mass Low carbohydrate intake during the day to match lower requirement of rest Predominantly lower calorie & carbohydrate protein, fruit & vegetables at breakfast & lunch Largest carbohydrate meal in the evening to fuel for training the following morning Supplement with BETA-ALANINE & CREATINE MONOHYDRATE in milk or smoothie If choosing to eat out please use the following options

15 OPTION 1 MEAL 1 g Estimated portion size Poached eggs with smoked salmon, blanched spinach & sundried tomatoes Whole egg egg Smoked Salmon 60 2 slice Spinach 60 3 handful Sundried tomato 30 5 tomato Mid Morning Snack Apple Lunch Spiralized salad with salmon & cashew nuts Salmon fillet Cucumber cucumber Carrot /2 medium carrot (spiralize cucumber & carrot & use as base of salad, top with salmon, tomatoes & balsamic) Cashew nuts 30 1 handful Balsamic vinegar 15 1 tablespoon Smoothie - spinach, apple & banana (slice fruit, add ingredients to NutriBullet with water & slice of fresh ginger, blend well) Oat biscuits Nairns Rough Oat Biscuits 3 3 oatcake Fillet steak with tenderstem broccoli, asparagus sweet potato mash & peppercorn sauce Beef steak (fillet) steak (Grilled steak) Tenderstem broccoli stalk Asparagus spears Olive oil 6 1/2 tablespoon (Lightly fry tenderstem broccoli & asparagus) Sweet potato potato (steam sweet potato, then mash) Pineapple chunks Pineapple medium fruit Cheesecake: fat free yoghurt, caramel rice cakes, raspberries & honey Total Greek 0% yoghurt tablespoon Snack a Jack - Caramel rice cake 56 4 rice cakes Raspberry medium fruit Honey 15 1/2 tablespoon (crush caramel rice cakes as base, top with raspberries & fat free yoghurt, drizzle honey & chill for 1-hour)

16 OPTION 2 MEAL 1 g Estimated portion size Egg white omelette with Parma ham, spinach, onion & mozzarella cheese Egg white egg whites Parma Ham 50 2 slice Onion 70 1/2 medium onion Grated mozzarella cheese 50 1 handful Olive oil 13 1 tablespoon Mid Morning Snack Apple Lunch Chicken, lettuce & tomato sandwich Chicken breast breast Lettuce (Iceberg) 30 2 leaf Tomato 60 1/2 tomato Hellman's Light Mayo 15 1 tablespoons Tomato Salsa 30 1 tablespoon Wholemeal bread 90 2 slice Smoothie - spinach, apple & banana (cut up fruit, add water, squeeze lemon & lime, blend in NutriBullet) Nando's Nando's Double Chicken Wrap 1 1 wrap and cheese 1 1 serving and pineapple 1 1 serving Nando's spicy rice 100 1/2 portion Caramel rice cakes & red grapes Snack a Jack - Caramel rice cake 42 3 rice cakes Red grapes medium fruit

17 OPTION 3 MEAL 1 g Estimated portion size Poached eggs, wilted spinach & crushed avocado, with grilled bacon & tomato Whole egg egg Avocado 60 1/2 medium fruit Lean bacon 60 3 slice Tomato 62 1/2 tomato Glass of milk Semi skimmed milk small glass Lunch Home made chicken & vegetable soup with bread roll Chicken breast breast (Grilled on the day & sliced up in soup) Carrot /2 medium carrot Leek 60 1/2 leek Onion 70 1/2 medium onion Cherry tomatoes 50 5 tomato Red pepper 50 1/2 red pepper Vegetable stock cube 20 1 cubes Butter (unsalted) 10 1/2 tablespoon Boiled potatoes (new/white) potato (dice vegetables & potatoes & fry until soft in butter, add stock, simmer for 15-mins, blend then heat & stir in chicken) White bread roll 60 1 roll Yoghurt with raspberries & honey Total Greek 0% yoghurt tablespoon Raspberry medium fruit Honey 30 1 tablespoon Thai Green Curry with chicken Chicken breast breast Baby corn 90 6 corn Broccoli 100 1/2 medium stalk Coconut milk (light) /2 tablespoon Thai taste: Green curry paste 50 5 tablespoon Basmati rice serving spoons (part steam veg, pour coconut milk into pan, dice chicken breast, add to coconut milk & simmer until chicken cooked, add veg, prawns, Thai sauce & stir/simmer) Sliced banana on caramel rice cakes Snack a Jack - Caramel rice cake 56 4 rice cakes

18 OPTION 4 MEAL 1 g Estimated portion size Smoothie - whey protein, milk, peanut butter, strawberries & banana Whey protein 30 1 scoop Peanut butter (whole earth smooth) 30 1 tablespoon Strawberry medium fruit Semi skimmed milk small glass (add fruit & peanut butter to NutriBullet with whey & milk, blend well) Apple Lunch Oven baked salmon fillet with mashed vegetables & artichoke Salmon fillet Cauliflower flowerets Broccoli medium stalk Butter (unsalted) 14 1 tablespoon (steam cauliflower & broccoli until soft, mash with butter & season with pepper) Jerusalem Artichoke heart Fruit salad Fruit salad bowl Yoghurt with raspberries & dark choc Total Greek 0% yoghurt tablespoon 85% Dark Chocolate 17 5 squares Raspberry 60 2 handful Wings Restaurant Starter Beef Dumpling 3 3 serving Main Course Chicken & Cashew Nuts 1 1 serving Steamed rice serving Glass of milk & grapes Semi skimmed milk /2 small glass Red grapes 80 8 medium fruit

19 WINGS ALTERNATIVE OPTIONS OPTION 2 Wings Restaurant Starter Chicken & Sweetcorn Soup 1 1 serving Main Course Beef in Black Bean Sauce 1 1 serving Steamed rice serving Glass of milk Semi skimmed milk small glass OPTION 3 Wings Restaurant Starter Chicken Skewers & Satay Sauce 2 2 skewer Main Course Sweet & Sour Chicken 1 1 serving Steamed rice serving Tangerine Tangerine 90 1 medium fruit OPTION 4 Wings Restaurant Starter Beef Dumpling 3 3 serving Main Course Chicken Chow Mein 1 1 serving Sliced banana on Caramel Rice Cakes Snack a Jack - Caramel rice cake 56 4 rice cakes

20 OPTION 5 MEAL 1 g Estimated portion size Scrambled eggs with spinach Whole egg egg Butter (unsalted) 5 1/2 tablespoon (mix eggs, add butter to pan, fry spinach, add eggs to scramble) Smoothie - spinach, apple & banana (slice fruit, add ingredients to NutriBullet with water & slice of fresh ginger, blend well) Lunch Eating Out - Victor's Hale House Salad & Bread Roll Victor's House Salad - Chicken & Mango 1 1 serving White bread roll 60 1 roll Dessert Yoghurt Panna Cotta 1 1 serving Strawberry protein milkshake Whey protein 30 1 scoop Semi skimmed milk small glass Strawberry medium fruit (slice fruit & blend well) Chicken fajitas, with salsa, guacamole & tortilla wraps Chicken breast breast Fajita seasoning (discovery) 20 1 serving Onion 60 1/2 medium onion Red pepper 60 1/2 red pepper Yellow pepper 60 1/2 yellow pepper Green pepper 60 1/2 green pepper Butter (unsalted) 10 1/2 tablespoon Tortilla wrap wraps Tomato Salsa 60 2 tablespoon Avocado 60 1/2 medium fruit (slice chicken & vegetables, fry lightly, add fajita seasoning & serve with wraps, crushed avocado & salsa)

21 VICTOR'S HALE ALTERNATIVE OPTION OPTION 2 Eating Out - Victor's Hale Mixed salad & vinegarette Mixed leaf salad 45 1 bowl Balsamic vinegar 15 1 tablespoon Chicken Lollipops Chicken Lollipops skewers Sushi Platter (share) Sushi Roll: Tuna rolls Sushi Roll: Salmon rolls Sushi Roll: Teriyaki beef rolls

22 OPTION 6 MEAL 1 g Estimated portion size Scrambled eggs with spinach Whole egg egg Butter (unsalted) 5 1/2 tablespoon (mix eggs, add butter to pan, fry spinach, add eggs to scramble) Smoothie - spinach, apple & banana (slice fruit, add ingredients to NutriBullet with water & slice of fresh ginger, blend well) Lunch Home made chicken & vegetable soup with bread roll Chicken breast breast (Grilled on the day & sliced up in soup) Carrot /2 medium carrot Leek 60 1/2 leek Onion 70 1/2 medium onion Cherry tomatoes 50 5 tomato Red pepper 50 1/2 red pepper Vegetable stock cube 20 1 cubes Butter (unsalted) 10 1/2 tablespoon Boiled potatoes (new/white) potato (dice vegetables & potatoes & fry until soft in butter, add stock, simmer for 15-mins, blend then heat & stir in chicken) White bread roll 60 1 roll Strawberry protein milkshake & caramel rice cakes Whey protein 30 1 scoop Semi skimmed milk small glass Strawberry medium fruit (slice fruit & blend well) Snack a Jack - Caramel rice cake 28 2 rice cakes Eating Out - Tattu Restaurant Manchester Starter King Crab Dumpling 3 3 serving Main Course Wagyu Steak 1 1 serving Steamed rice serving Yoghurt with raspberries Total Greek 0% yoghurt tablespoon Raspberry 60 2 handful

23 TATTU MANCHESTER ALTERNATIVE OPTION OPTION 2 Eating Out - Tattu Restaurant Manchester Starter Crispy Duck Roll 2 2 serving Main Course Wagyu Steak 1 1 serving Steamed rice serving

24 OPTION 7 MEAL 1 g Estimated portion size Smoothie - whey protein, milk, strawberries & banana Whey protein 30 1 scoop Strawberry medium fruit Semi skimmed milk small glass (add fruit & nuts to NutriBullet with whey & milk, blend well) Apple Lunch Salad & Pizza Mixed salad & balsamic vingegar Mixed leaf salad 45 1 bowl Balsamic vinegar 15 1 tablespoon Two chicken breast & spinach pitta bread pizzas Chicken breast breast Wholemeal pitta bread serving Tomato Puree 60 4 tablespoons Spinach leaf Grated mozzarella cheese 50 1 handful (place pitta bread on baking tray, add tomato puree, spinach, grated cheese & sliced chicken, bake in oven for 15-mins) Yoghurt with raspberries & dark choc Total Greek 0% yoghurt tablespoon 85% Dark Chocolate 17 5 squares Raspberry 60 2 handful Caramel rice cakes Snack a Jack - Caramel rice cake 42 3 rice cakes Italian Restaurant Mixed salad & vinegarette Mixed leaf salad 45 1 bowl Balsamic vinegar 15 1 tablespoon Main Course Spaghetti Bolognese 1 1 portion Glass of milk Semi skimmed milk small glass

25 DAY BEFORE MATCH MEAL OPTIONS Use the following options on DAY BEFORE MATCH only Energy (calorie) intake has been matched to estimated energy expenditure on these days Surplus of energy (calories) & carbohydrate to top up energy stores before game High carbohydrate intake to match increased requirement during training Faster releasing carbohydrate at breakfast & lunch to provide quick energy Largest carbohydrate meals in the evening & before bed to fill energy stores Regular intake of fluids to maintain hydration Amino Edge before training to prime for exercise & help to remove lactic acid Ionic Drive sports drink during training to maintain performance & high-intensity running High carbohydrate & protein recovery shake post-exercise to recover fully prior to game

26 DAY BEFORE MATCH MEAL 1 g Estimated portion size Consumed 2-hours before training Porridge with banana & honey Porridge (made w/ semi-skim milk) 50 1 serving Honey 30 1 tablespoon Fat free yoghurt with raisins & cinnamon Total Greek 0% yoghurt tablespoon Raisins 30 1 handful Apple Juice Apple Juice small glass Training Primer 1-hour Before Training S1. AMINO EDGE 1 1 scoop Sports drink during training S2. IONIC DRIVE (SPORTS DRINK) cup Recovery shake after training S3. REGENERATE 1 1 serving Lunch Consumed within 1 1/2 hours of completing exercise Mixed salad & balsamic vingegar Mixed leaf salad 45 1 bowl Chicken, rice & steamed vegetables Chicken breast breast Basmati rice serving spoons Broccoli medium stalk Asparagus 24 3 spears Apple pie & custard Apple pie slice Custard 40 2 tablespoons Smoothie - spinach, apple & banana (slice fruit, add ingredients to NutriBullet with water & slice of fresh ginger, blend well) Caramel rice cakes Snack a Jack - Caramel rice cake 28 2 rice cakes Creamy chicken & parma ham spaghetti Parma Ham 25 1 slice Chicken breast 70 1/2 breast Onion 100 1/2 medium onion Spinach handful Cherry tomatoes 50 5 tomato (dice chicken & onion, fry in olive oil, add spinach & cherry tomatoes) Light Philadelphia cheese 90 3 servings Olive oil 5 1/2 tablespoon Tomato Puree 15 1 tablespoons (once pasta & chicken cooked, add Philli cheese to pan with chicken & tomato puree, heat until soft & creamy, serve on top of pasta) Spaghetti 75 1 seriving White bagel with strawberry jam before bed White Bagel bagels Stawberry jam 80 4 tablespoon

27 MATCH DAY MEAL OPTIONS Use the following options on MATCH DAY only Energy (calorie) intake has been matched to estimated energy expenditure on these days Surplus of energy (calories) & carbohydrate to top up energy stores & fuel optimal performance High carbohydrate intake to match increased requirement during games Mix of fast & slow releasing carbohydrate to provide adequate energy Easy to digest low fat & low fibre foods in pre-match meal on match day is IMPORTANT - DON'T SKIP IT! Regular intake of fluids to maintain hydration! Cherry Active with pre-match meal to support recovery & prevent muscle breakdown PRIMER before match to prime for exercise & help to remove lactic acid Caffeine content will improve alertness & focus Sip on Ionic Drive sports drink before warm up & before kick-off to top up energy Half time: after 10-minutes - Ionic Drive sports drink, sweets & water RECOVERY PHASE 1: Recovery shake immediately after match RECOVERY PHASE 2: Post-match meal/snacks in changing rooms Cherry Active again with post-match meal to support recovery RECOVERY PHASE 3: Large meal around 3-hours post-match with family/friends

28 MATCH DAY 12:30 PM KICK OFF MEAL 1 g Estimated portion size Pre Match Meal 3-hours before kick-off (16:30) Porridge with sliced banana & honey Porridge (made w/ semi-skim milk) large serving Strawberry medium fruit Honey 30 1 tablespoon Apple juice, glass of milk, banana & cherry active Apple Juice small glass Semi skimmed milk small glass Cherry Active 1 1 sachet Pre Match 30-minutes before kick off (14:30 PM) Starting the match S4. PRIMER 1 1 scoop Before warm up Sports Drink 100 1/2 small cup After warm up Sports Drink 100 1/2 small cup Half time Jelly babies 90 3 handfuls Sports Drink 250 1/2 bottle Recovery Phase 1: shake immediately after the match S3. REGENERATE 1 1 serving Recovery Phase 2: Post-match meal 1-hour post match Chicken skewers skewers Pizza slices Blueberry muffin 1 1 muffin Semi skimmed milk small glass Cherry Active 1 1 sachet Recovery Phase 3: Wings Restaurant Starter Chicken Skewers & Satay Sauce 2 2 skewer Main Course Sweet & Sour Chicken 1 1 serving Steamed rice serving Bran flakes & skimmed milk Bran Flakes (Kelloggs) 50 1 bowls Skimmed milk small glass Smoothie - spinach, apple & banana (slice banana, add to NutriBullet with spinach, almonds & water, squeeze lemon juice, blend well)

29 MEAL 1 g Estimated portion size 7-hours before kick-off (08:00) Bran flakes & strawberries Bran Flakes (Kelloggs) 50 1 bowls Semi skimmed milk /2 small glass Strawberry 60 6 medium fruit Pre Match Meal 3-hours before kick-off (12:00) Baked sea bass with basmati rice & broccoli Apple juice, banana & cherry active Pre Match Starting the match Before warm up After warm up Half time Basmati rice serving Sea bass 80 1 fillet Broccoli medium stalk Apple Juice small glass Cherry Active 1 1 sachet 30-minutes before kick off (14:30 PM) S4. PRIMER 1 1 scoop Sports Drink 100 1/2 small cup Sports Drink 100 1/2 small cup Jelly babies 90 3 handfuls Sports Drink 250 1/2 bottle Recovery Phase 1: shake immediately after the match S3. REGENERATE 1 1 serving Recovery Phase 2: Post-match meal 1-hour post match Chicken skewers skewers Pizza slices Blueberry muffin 1 1 muffin Semi skimmed milk small glass Cherry Active 1 1 sachet Recovery Phase 3: Around 3-hours post-match (20:30) Alternative: any high carbohydrate meal - meat/fish & stachy carbohydrate Steak cheese burger & potato chips Low fat rice pudding with strawberry jam Strawberry & banana milkshake MATCH DAY 3PM KICK OFF Steak burger (Tesco) 86 1 burgers Grated mozzarella cheese handful White bread roll 60 1 roll Lettuce (Iceberg) /2 leaf Tomato tomato Chips 100 1/2 portion Heinz Tomato Ketchup tablespoon Rice Pudding (low fat) large bowl Stawberry jam 60 3 tablespoon Semi skimmed milk small glass Total Greek 0% yoghurt 60 2 tablespoon Strawberry medium fruit

30 MEAL 1 g Estimated portion size At home: Small bowl of porridge (made with soya milk) with strawberries & honey Bran Flakes (Kelloggs) large bowl Semi skimmed milk /2 small glass Fat free yoghurt with strawberries Total Greek 0% yoghurt tablespoon Strawberry 60 6 medium fruit Mid-morning snack Oat biscuits & apple Nairns Rough Oat Biscuits 4 4 oatcake Lunch 7-hours before kick-off (12:30) Chicken with steamed vegetables & sweet potato mash Chicken breast breast Tenderstem broccoli stalk Asparagus 56 7 spears (Steamed tenderstem broccoli & asparagus) Sweet potato potato (steam sweet potato, then mash) Pre Match Meal 3-hours before kick-off (16:30) Baked sea bass with basmati rice & broccoli Basmati rice serving Sea bass 80 1 fillet Broccoli medium stalk Apple juice, banana & cherry active Apple Juice small glass Cherry Active 1 1 sachet Pre Match S4. PRIMER 30-minutes before kick off (14:30 PM) S4. PRIMER 1 1 scoop Caffeine & beta-alanine containing drink Sports Drink 100 1/2 small cup Sports Drink Sports Drink MATCH DAY 7:30PM KICK OFF Sports Drink 100 1/2 small cup Jelly babies 90 3 handfuls Sports Drink 250 1/2 bottle Recovery Phase 1: shake immediately after the match S3. REGENERATE 1 1 serving Recovery Phase 1: shake immediately after the match Chicken skewers skewers Pizza slices Blueberry muffin 1 1 muffin Semi skimmed milk small glass Cherry Active 1 1 sachet Recovery Phase 3: Yazoo Chocolate Milkshake bottle

31 DAY AFTER MATCH MEAL OPTIONS Use the following options on DAY AFTER MATCH only Energy (calorie) intake has been matched to estimated energy expenditure on these days Slight surplus of energy to restore energy & promote recovery High carbohydrate intake to restore energy levels High protein intake to support repair of damaged muscle High intake of fruit & vegetables to reduce oxidative damage & inflammation Increased intake of fluids to re-hydrate Supplement with BETA-ALANINE & CREATINE MONOHYDRATE in milk or smoothie If choosing to eat out please inform me

32 DAY AFTER MATCH MEAL 1 g Estimated portion size Poached eggs, home made baked beans & cheese on toasted bagel Whole egg egg Baked beans 60 2 tablespoon Wholemeal bagel 90 1 bagels Grated mozzarella cheese 50 1 handful Glass of milk Semi skimmed milk small glass Lunch: Pizza & salad Mixed leaf salad with red pepper, cherry tomatoes & olive oil Mixed leaf salad 45 1 bowl Red pepper 70 1/2 slices Cherry tomatoes tomato Olive oil 5 1/2 tablespoon Seared tuna & spinach pitta bread pizzas Tuna Steak 85 1 steak Wholemeal pitta bread serving Tomato Puree 60 4 tablespoons Olive oil 5 1/2 tablespoon Grated mozzarella cheese 50 1 handful (place pitta bread on baking tray, add tomato puree, spinach, grated cheese & tuna, drizzle in olive oil bake in oven for 15-mins) Fat free yoghurt with strawberries & almonds Total Greek 0% yoghurt tablespoon Honey 30 1 tablespoon Bran flakes & skimmed milk Bran Flakes (Kelloggs) large bowl Semi skimmed milk /2 small glass Yazoo Milkshake Yazoo Chocolate Milkshake bottle Creamy chicken & Parma ham pasta Chicken breast 70 1/2 breast Parma Ham 50 2 slice Onion 70 1/2 medium onion Mushroom 60 6 medium mushroom Cherry tomatoes 60 6 tomato Olive oil 13 1 tablespoon Tomato Pesto 30 1 tablespoon Light Philadelphia cheese 60 2 servings Spaghetti 60 1/2 seriving Spaghetti Smoothie - spinach, apple & banana Spinach leaf (slice banana, add to NutriBullet with spinach, almonds & water, squeeze lemon juice, blend well)

33 HYDRATION DOSAGE MINIMUM REQUIREMENT: 3.5 L 7 Pints Water is the preferred source of fluid Although all fluid (tea, coffee, fruit juice, sports drinks) & some foods contribute to the daily fluid balance Fruit juice consumption should be limited to before training & matches Sugar free cordial/squash can be added to water for flavour Diet soft drinks are acceptable but should be limited to 1-2 per week Espresso or coffee should be consumed 30-mins before match to improve performance

34 SUPPLEMENTS PRODUCT DOSAGE TIMING Omega-3 min. 2,000 mg/day 4 Capsules This will reduce swelling, inflammation & aches/pains in joints Vitamin D min. 5,000 IU/day 2 Capsules This will help with general health & prevent illness/infection S1. AMINO EDGE 1 bottle - Pre-Exercise This will prepare you for high-intensity activity S2. IONIC DRIVE (SPORTS DRINK) 1 bottle - During training This will improve performance & high-intensity running during training & matches S3. REGENERATE 1 bottle - Immediately After Training This will help your muscles recover & restore energy levels S4. PRIMER 1 bottle - Pre-Match This will prepare you for high-intensity activity, increase focus & alertness Creatine monohydrate 5 g/day 1 scoop With protein shake or milkshakes This will improve strength, speed & power, & help maintain muscle mass Beta Alanine 6 gram/day - Pre-Exercise This will help remove lactic acid from muscles & improve sprint performance Whey Protein - - As stated on programme This will help your muscles recover & fill you up

35 Matt Jones MSc BSc R.SEN (High Performance) ISAK Lead Performance Nutritionist UK UAE