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Nutrition Plan, Monday, Friday, Saturday, Wednesday, Tuesday, Sunday,…
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Monday
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Breakfast
7:00am
Oatmeal w/ Blueberries and Banana
2 cup milk
1 cup oatmeal
1/4 blueberries
1 banana
500ml water
5g creatine
Calories: 574
Protein: 23g
Carbs: 82g
Fat: 19g
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Lunch
11:30am
California Chicken Club Sandwich
4 strips of bacon 120/4/0/4
1tbs cup low fat mayo 15/2/0/1
1tbs minced fresh basil leaves 12/1/1/0
1/8 cup lemon juice 3
4 slices light wheat bread 160/5/38/0
6 sliced chicken breast 108/18g
1 avocado 160/2/8/14
4 lettuce leaves 15/1/2/0
4 slices of tomato 16
300ml water
Calories: 609
Protein: 33g
Carbs: 49g
Fat: 19g
Hard Rugby Session
9:00am
During Workout Drink
1 Pocari Swear Powder (287 = 0/72/0)
1L water
Calories: 287
Protein: 0g
Carbs: 72g
Fat: 0g
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INFO
Hard Day (2800 calories)
Schedule:
Rugby AM
Gym PM
Conditioning PM
Total Calories: 3046
Total Protein: 141g
Total Carbs: 533g
Total Fat: 102.5g
Hydration: 4.5L
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Dinner
7:30pm
Creamy Salmon Pasta
1 salmon fillet
1 tsp salt
1/2 tsp black pepper
50g linguine pasta
1/2 tbs butter
1 garlic clove minced
1/4 cup heavy cream
1/8 white wine
35g baby spinach
300ml water
Calories: 659
Protein: 33g
Carbs: 60g
Fat: 30.5g
Snack
9:30pm
Peanut Butter on Toast
1 slice of light wheat toast
2tbs peanut butter spread
250ml milk
500ml water
Calories: 340
Protein: 15
Carbs: 202
Fat: 24
Friday
Breakfast
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Recipes
:bread: 2 slice of white bread (~30g carbs)
:fried_egg: 2 eggs Omelette with shredded chicken
(~25g protein)
:tropical_drink: orange juicy + creatine
Lunch
:sweet_potato: Mashed sweet potato (~60g carbs)
:fish: 2 piece of Salmon (~46g protein)
:green_salad: 2 bowls of veggie
Snacks
:tropical_drink: R4 recovery shake 2 scoops
(~ 52g carbs, 13g protein)
:chocolate_bar: Protein Bar ( ~20g protein)
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Snacks
:strawberry:: Greek yogurt with blueberries, orange, almonds (~20g protein, ~20g carbs)
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Dinner
:curry: Coconut curry shrimp, steamed broccoli, and a cup of brown rice (~ 30g protein, 60g crabs)
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Saturday
Lunch (12:30pm)
Intake
Avocado Shrimp Salad :green_salad: with vinaigrette and olive oil
- corn :corn:
- avocado :avocado:
- lettuce
- shrimp :fried_shrimp:
- tomato :tomato:
Breakfast(9:00am)
Intake
1 banana :banana: (~27g carbs)
1 bowl of oatmeal with milk
(~60g carbs, 10g protein)
Snack (4pm)
Intake
- nut (10g)
- dark chocolate
- blueberries
Dinner (7pm)
Intake
- grilled streak (4 oz)
- broccoli
- half corn
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Wednesday
Breakfast
7am
500ml Water
250ml Coffee with Milk
2 Scrambled Eggs
1 slice of Wholegrain Wheat Bread
1 cup Steamed Spinach
0.5 cup Strawberries
5g creatine
Protein: 31g
Carbs: 62g
Fat: 19g
Calories - 527
Dinner
6pm
500ml water
1/2 cup of brown rice
4 oz Salmon
Ensalada: 1/2 grilled eggplant, 1/2 diced tomato, 1 shallot, 1 spring onion, parsley and ginger to taste
Protein: 32g
Carbs: 59g
Fat: 16g
Calories - 491
Lunch
12pm
500ml Water
Salad: zucchini, lettuce, red cabbage, baby carrots, cherry tomatos, almonds
1 piece grilled chicken breast
Protein: 63g
Carbs: 22g
Fat: 11g
Calories - 420
Player Info
70kg
Female
Rugby 7s Player
Easy/Rest Day
Protein: 148g
Carbohydrates: 191g
Fats: 54g
Total Calories: 1839
Hydration: 3.5L
Macronutrient Ratio per Day ~1800 Calories
Protein: (1800 x .25)/4 = ~112.5g
Carbs: (1800 x .55)/4 = ~247.5g
Fat: (1800 x .20)/9 = ~40g
Because it's a rest day not as many carbs need to be consumed
PM Snacks
4pm
750ml Water
1/2 cup greek yogurt
Blueberries
1 tbsp flaxseed meal
Protein: 13g
Carbs: 11g
Fats: 3g
Calories - 123
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Tuesday
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LUNCH
chicken breast (35g pro)
- brown rice (100g pro)
- veg
- oragne
= 800 calroies
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SNACKS
10g nuts (20 calories)
- 250ml milk (40 calories)
=60 calries
REST DAY
Player Information
70kg
Female
Rugby 7’s Athlete
Nutritional Goals
Easy Day - 1800 Calories
Protein Intake - 112.5g
Carbohydrate Intake - 247.5g
Fat Intake - 40g
Total Intake throughout the day
Protein: 118.7g
Carbs: 233.4g
Fats: 36.3g
Calories: 1848
Dinner
7:00pm
💧500ml Water
🐟 1x Salmon
🍠 2x Sweet potato
🥬 50g of kidney beans
🥦 50g Broccoli
🍫 Dark Chocolate
Total:
Protein: 30.7 g
Carbs: 77g
Fats: 8g
Overall Calories: 408
Snack
4:00pm
💧750ml Water
🥒Hummus & (Uncooked) Vegetables
(e.g. Bell Peppers, Cucumber, Carrot)
Total:
Protein: 10g
Carbs: 33g
Fats: 9g
Overall Calories:128
Breakfast
8:00am
☕️1x Cup of coffee with milk
💧500ml Water
5g of Creatine
🍞2x Whole grain toast
🍳2 Eggs
1/2 cup low fat Cottage cheese
🍓0.5 bowl of Berries
Total:
Protein: 34g
Carbs: 47.7g
Fat: 22g
Overall Calories: 586
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Lunch
1:00pm
💧 500ml Water
🐓 1x Chicken breast
🥗 Quinoa Salad - include cucumber and lettuce
🥭Mango
Total:
Protein: 38g
Carbs: 65.7g
Fat: 7g
Overall Calories: 620
Thursday
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Lunch(519 calories)
2Tomato-Cheddar Cheese Toasts
2 cups mixed greens
1/4 cup grated carrot
1/2 cup cucumber, sliced
1 hard-boiled egg
2 Tbsp. unsalted dry-roasted almonds
1 Tbsp. each olive oil & balsamic vinegar
Top greens with carrot, cucumber, hard-boiled egg and almonds. Toss with balsamic vinaigrette.
Dinner(668 calories)
1 1/2 cupsQuick Chicken Tikka Masala
1 cup brown rice
2 medjool dates to enjoy after dinner
70kg (154LBS) Female Rugby 7s Athlete
Goal: Maintain Weight and Energy
Calorie Needs: between 2464-2772 kcal (16 -18 times bodyweight) per day
note - assumption activity levels are 'very active' (5-7 times per week)
Suggested Average Starting %
Ectomorphic: 25% Protein - 55% Carbs - 20% Fat
Mesomorphic: 30% Protein - 40% Carbs - 30% Fat
Endomorphic: 35% Protein - 25% Carbs - 40% Fat
Daily Energy Intake: ~2616 kcal
2616 x .25 = ~654 kcal from protein
2616 x .55 = ~1439 kcal from carbs
2616 x .20 = ~523 kcal from fat
Macronutrient Ratio per Day
Protein: 654/4 = ~164g
Carbs: 1438.8/4 = ~360g
Fat: 523.2/9 = ~58g
Calorie Warning
Make sure you are eating enough calories. Female athletes are at risk of the Female Athlete Triad which affects athletic performance:
1) Low energy availability (with or without an eating disorder)
2) menstrual dysfunction
3) decreased bone mineral density [Nazem & Ackerman, 2012]. https://doi.org/10.1177/1941738112439685
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