Me Work

. This program has been planned and modified to the foods available to Kierran. It evolves CHO loading on the night before games. Allows one day of take-away food because will all know it is hard for client to cook meals every night.

Day Breakfast Snack Lunch Pre-Training Snack Game /Training intake After workout / game Dinner Evening snack

Monday Large bowl of porridge. Cup of fresh fruit juice Jam and Peanut butter sandwich or muesli bar or

Item of fruit and water Sandwich –

lean ham/chicken or tuna

Yoghurt and drink

100g mixed nuts & Chocolate pieces, fruit and Drink

water or isotonic drink throughout Protein shake

water and fruit Jacket potatoes with bacon and sour cream Apple pie and cream

Tuesday 75g unsweetened muesli and Yogurt

. Cup of fresh fruit juice Chocolate bar

Piece of fruit and water Mixed salad with Chicken

Yoghurt and drink Pieces fruit Drink

water or isotonic drink throughout Protein shake

water and fruit Eggs ,Sausage and chips Berrys and custard

Wednesday Weet-Bix 4-5 with milk and a bananas .Cup of fresh fruit juice Packet of Chips piece of fruit and water Sandwich –

lean ham/chicken or tuna

Yoghurt and drink 250-350ml smoothie (milk and fruit) water or isotonic drink throughout Protein shake

water and fruit Steak with mushroom gravy and chips Ice cream and waffles

Thursday 2 piece toast with baked beans .Cup of fresh fruit juice Muesli bar and water Take away Pieces fruit Drink

water or isotonic drink throughout Protein shake

water and fruit Sausages with veggies Of your choice

Friday English muffins/crumpets/toast/scones with jam or honey

.Cup of fresh fruit juice Jam and Peanut butter sandwich or muesli bar or

Item