Recommended Breakfast, Meals, and Snacks

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1 Non Meat Breakfast Non Meat Breakfast Recommended Breakfast, Meals, and Snacks MEAL OPTION 1 MEAL OPTION 2 MEAL OPTION 3 MEAL OPTION 4 Spirulina Shake 2 apples 3-5 bananas Mixed bowl of berries (wait 10 minutes) (wait 10 minutes) (wait 10 minutes) (wait 10 minutes) Huge Bowl of Organic Porridge made with water sprinkled with nuts and raisins MEAL OPTION 5 MEAL OPTION 6 MEAL OPTION 7 MEAL OPTION 8 2 apples Spirulina Shake 3-5 bananas Small Bowl of Grapes (wait 10 minutes) (wait 10 minutes) (wait 10 minutes) (wait 10 minutes) Large Mixed Avocado Vegetable Salad drissled in lime juice and herbs Scrambled Eggs and Asparagus and/or Green Beans, and coriander herb Huge Bowl of Organic Muesli and Mixed Berries added Organic Cottage Cheese with sliced raw carrot, cucumber, and celery Large Bowl of Greek Yoghurt with brazil nuts, sesame seeds, sliced apple, 4-6 Poached Eggs with Steamed Brocolli, Spinach and Mint Herb and drissled with olive oil Large plate of Stir Fried Salmon and Mixed Vegetables Snack List Lunch and Dinner Options Lunch and Dinner Options MEAL OPTION 1 MEAL OPTION 2 MEAL OPTION 3 MEAL OPTION 4 Grilled Steak with Mashed Sweet Potato and Sliced Raw Peppers MEAL OPTION 5 MEAL OPTION 6 MEAL OPTION 7 MEAL OPTION 8 Grilled Sole with Mashed Carrot and Sliced Raw Peppers MEAL OPTION 9 MEAL OPTION 10 MEAL OPTION 11 MEAL OPTION 12 Roasted Leg of Lamb and Mixed Raw Salad drissled with balsamic vinegar and herbs MEAL OPTION 13 MEAL OPTION 14 MEAL OPTION 15 MEAL OPTION 16 Grilled Venison and Steamed Veggies Boiled Eggs with sliced raw vegetables as soldiers A blended shake of 3 apples and 2 oranges A blended shake of 4 bananas and spirulina Large plate of Sliced Chicken Stir Fry with Mixed Vegetables and herbs Large plate of Sliced Chicken Livers Stir Fried with Mixed Vegetables and herbs Sliced Salmon Stir Fried with mixed vegetables Sliced Turkey Stir Fried with mixed vegetables and egg Bowl of Mixed Berries followed by Whey Protein Shake Bowl of Mixed Nuts and Raisins 3 sliced Avocados Mixed Bean (boiled) and Omelette made with 4 eggs, mushrooms, peppers, and served with more raw salad and lemon juice dressing Mixed Nut, Seed and Feta Cheese, olives and 5-8 bananas 2-4 Mango's Greek Yoghurt and Mixed Fruit Grilled Salmon, Potatoes, and Cauliflower, drissled in olive oil and garnished with herbs Grilled or Barbecued Tiger Prawns and Mixed Raw Salad Large Mixed Avocado Vegetable Salad drissled in lime juice and herbs Fish wrapped in foil with mixed vegetables and cooked in the oven A handful of nuts, seeds, raisins, and sliced apple A blended meal of 4 bananas and a handful of lettuce Cottage Cheese and Sliced Raw Vegetables 4 Boiled eggs A large glass of fresh carrot and apple juice (juiced yourself) A blended meal of spirulina with mixed berries Quick Bowl of Porridge made with water and some protein powder

2 Dinner TRAINING PERIOD OPTION 3 Steak Turkey Breast Turkey Steaks Sole Cod Steaks Duck Steak Any Fish Kale 1 Cup Rice Mixed Salad 1 cup sauteed spinach Baked Sweet Potato Rice Kale Mixed Salad Boiled potatoes Olives 1 Cup Broccoli 1 Large Salad - Olives Spinach & Water cress Cruciferous Vegetables Boiled potatoes Olives Sweet Corn Rice - Raisons & Nuts 1 Cup Steamed Cabbage 1 Tbs Lecithin Granules Kiwi Fruit Nuts Sweet Corn Squash 1Tbs Coconut/Olive Oil 1Tbs Coconut/Olive Oil 1Tbs Coconut/Olive Oil 1Tbs Coconut/Olive Oil 1Tbs Coconut/Olive Oil 1Tbs Coconut/Olive Oil 1Tbs Coconut/Olive Oil 1Tbs Coconut/Olive Oil Supplements Supplements Supplements Supplements Supplements Supplements Supplements Supplements TRAINING PERIOD OPTION 3

3 Maximizing Testosterone Production DO'S Train with maximum intensity of every set DONT'S Do not eat table salt with your food Eat 5-7 meals per day Make sure to eat more healthy fats such as avocados, seeds, nuts, and olives Eat lots of cruciferous vegetables to lower estrogen Eat enough zinc in your diet (green leafy veg, nuts, seeds, brown rice, beans, seafood) Do not eat any soy products Limit food and drink intake from plastic containers Avoid alcohol completely Avoid excessive electro stimulation (e.g. mobiles, computers, tv, playstation, etc) Avoid Coffee and Tea Avoid Sports Drinks and Energy Drinks Learn to relax to lower stress levels (e.g. meditate, listen to easy music, take bath, massage, etc) Avoid Eating Processed Table Salt with your food Avoid Sweets and Cakes Eat enough food to match your training demands Take probiotics to activate friendly bacteria in your gut that willhelp to maximize absorption of nutrients from your foods Increase your training volume (number of sets) Avoid using toiletries that contain parabens (these lower testosterone) Avoid too much aerobic training Avoid processed foods Use the following herbs (ginseng, horny goat weed, gingko biloba, ginger, and turmeric)

4 Match Day Nutrition Advice: USA 7's IMPORTANT: The intake of high quality protein and high quality carbohydrates are your primary concern. High quality carbohydrates are fruits and vegetables. Even though you may need to eat some man made carbs such as bread, pasta, rice, etc, these should not form the bulk of your nutritional intake on match day. Wake Up Suggested wake up time is 0700 Drink 500mls of Water when you wake up, or freshly squeezed fruit/vegetable juice/, fruit smoothie or protein shake Breakfast Suggested breakfast time is 0730 Recommended Supplements are: High Quality Multi-Vit/Min + Probiotics A small bowl of mixed fresh fruit salad or 3-4 pieces of fresh fruit 3-5 Poached eggs and steamed asparagus/green beans + wholemeal toast (but not if you are carrying excess weight) You shouldn t need to drink anything with this meal Pre Match Meal Your pre match meal will be ideally 3.5hrs before your first match i.e for 1330 start. Recommended Supplements are: High Quality Multi-Vit/Min + Probiotics Once again you may eat pasta but do not let this form the bulk of you meal The bulk of your meal should be chicken and vegetables/salad You must include ample amounts of salad with this meal If you eat fruit make sure to have this before anything else Pre Game IMPORTANT: At this stage you will definitely be hydrated so don t worry about drinking too much Do not drink just because you are nervous Do not drink sports drinks (e.g. powerade, lucozade, etc) in the period leading up to the game In the dressing room there will be a pre match focus drink waiting for you (when within the national side). Drink this as soon as you enter the dressing room If you are prone to cramps a specific nutrition supplement will be made available to you pre game If you are hungry you may nibble on a piece of energy bar, but no more than this You should go into the game light, not heavy Half Time At half time your need is for water so first drink 0.25L water Post-match/pre match: Between matches is 2.5hours +/- First drink 0.5L water and/or eat some fruits After 10 minutes drink a carb/protein recovery drink (will be provided for you when in national side) Or Option A: Blended meal of bananas, small handful of lettuce, and 3-4 macademias or cashews Option B: A Large bowl of mixed berries, nuts, seeds, and raisins followed by small protein shake (slowly sip on protein shake) If you require something more, eat some sandwiches (if available) If you eat fruit make sure to have this before anything else Completion of day

5 First drink 0.5L water and/or eat some fruits After 10 minutes drink a carb/protein recovery drink provided for you After you have changed eat some sandwiches (if available) A Protein, High Carb meal is recommended when you get home. However, there must be ample vegetables Continue to hydrate on water throughout the evening Avoid caffeine, alcohol, fizzy drinks, etc You need a steady stream of energy throughout the day to prepare you for the game, not bouts of high and low energy

A Structured Dietary Programme Leading Up To a Competitive Event

A Structured Dietary Programme Leading Up To a Competitive Event Philippa Parish Nutritional Therapist BSc (Hons) Dip ION MBANT NTC reg. Practitioner Phone: 0117 9863700 Mobile: 07970 950 839 E-mail: philippaparish@blueyonder.co.uk Web: www.philippaparish.com Address: