This diet concept requires a change in meal timing, stresses eating regular meals (6) at the right time of day.

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1 Sport AFL Name: Tuggeranong Hawks Players GOAL Build lean Muscle. - Strip fat. - Increase energy. - This diet concept requires a change in meal timing, stresses eating regular meals (6) at the right time of day. The logic: - Training breaks down energy stores and muscle replace with nutrients & supplementation. - Increased energy and muscle growth requires continuous supply of nutrition nutrients & supplementation - A combination of carbohydrates and protein pre, during and post training is required nutrients & supplementation. - Supplementation pre and post workout should increase protein synthesis = muscle growth TRAINING PROTECOL Mon-Fri Monday, Wednesday, Friday Weights Session Tuesday, Thursday - Training Session 2 hrs Saturday or Sunday = Game Day / Rest

2 SUGGESTED SUPPLEMENT PROTECOL Protein Multi VMA RegenR8 MEAL 1 BREAKFAST 1 x tablet 20 minutes prior to eating 2 x capsules 20 minutes prior to eating PRE-POST Training EVENING 4 & 5 ½ serve 30 minutes PRE training. 1 x serve 20 minutes POST Training see nutritional plan MEAL 5 DINNER 1 x capsule 20 minutes prior to eating SUMMARY OF ABOVE PRE Training 30 minutes: ½ serve recovery Before BREAKFAST minutes: 1 Multi VMA 1 RegenR8 During and Post Training 5 minutes: 1 Sports Drink 20 minutes: 40gm Recovery (2 x scoops) Before Before LUNCH DINNER minutes: minutes: 1 RegenR8 SUPPLEMENT BRIEF Protein Powder is an advanced muscle growth and recovery high protein / low GI carbohydrate formula to maximise muscle anabolism. Multi purpose formula rapidly increases blood amino acid concentrations and simultaneously has anticatabolic effects via the more gradual digestion and absorption of its slow protein components. Multi Vitamins contains potent vitamins, chelated minerals, herbals and antioxidant package for any situation: busy lifestyle, sports, work, study, poor diet & socialising (can be supplied by Succeed see Scott). RegenR8 is a high end joint food with Glucosamine, Chondroitin, MSM + other nutrients to maintain all aspect of joint health (this supplement is taking things to the max as taken by most AFL clubs).

3 MEAL Pre Training Pre Training: ½ Serve Recovery & Water 30 minutes prior During Exercise: Water & Sports Drink Replace fluid & electrolytes Perserve muscle glycogen Maintain blood glucose levels Minimise cortisol increases Set the stage for a faster recovery Within 5 Minutes of Exercise: Sports Drink Replenish glycogen stores Start the replenishment of fluid & electrolytes Within 20 minutes of exercise: Serve of Protein Powder Shift into an anti-catobolic (muscle recovery/growth) state from catabolic (muscle depleting) state. 60 minutes of exercise: Protein carbohydrate sit down meal - LUNCH. This 5/20/60 rule above is very tried and tested. Complying with this rule means changing your current nutritional behaviour and re-planning your training from start to finish. In summary this will improve endurance, reduce muscle damage & soreness, better immune function and faster recovery. Meal 1 Training 5/20/60 BREAKFAST CHOICES 1 x 9 grain English muffin 1 x Scrambled/Poached/Boiled egg 1 x thin slices lean ham or bacon (with fat removed) Option 2 100g yogurt (real - non flavoured type) 1 x 1/2 cup of oats and soy milk 1 x ½ bowl of fruit salad or a piece of fruit 1 x non wheat toast (gluten free) with a thin spread of peanut butter Option 3 2 x 9 grain toast 2 x egg scrambled with low fat cheese 1 x Banana or a small serve baked beans Meal 2 Mid Morning 1 x yogurt with handful of almonds Option 2 1 x bowl of oats with milk ( Low G.I slow release great source of energy) Option 3 (recommended for most days) 1 serve Protein smoothie with yogurt 1 x cup of frozen berries or a small banana Ice Water Blend

4 Meal 3 - LUNCH Chicken: 1 x 9 grain roll or 2 x 9 grain bread grilled chicken breast Salad Light mayo or sauce With Fruit of choice Option 2 (recommended 3 4 per week) 1 x brown rice or brown pasta 1 x can of tuna (spring water) 1 x slice of cheese Salad / veggies With Fruit of choice Option 3 1 x bowl Noodles with a grilled chicken breast/tuna or meat Including Vegetables Meal 4 - AFTERNOON SNACK ( pre training) 1 x yogurt with handful of almonds Option 2 1 x bowl of oats with milk ( Low G.I slow release great source of energy) Option 3 (recommended for most days) 1 x serve Protein smoothie with yogurt 1 x cup of frozen berries or a small banana Ice Water Blend Protein Bar not recommend every day Meal 5 Post Training/ Game 5/20/60 Within 5 Minutes of Exercise: Sports Drink Replenish glycogen stores Start the replenishment of fluid & electrolytes Within 20 minutes of exercise: Serve of Protein Powder Shift into an anti-catobolic (muscle recovery/growth) state from catabolic (muscle depleting) state. 60 minutes of exercise: Protein carbohydrate sit down meal - DINNER. This 5/20/60 rule above is very tried and tested. Complying with this rule means changing your current nutritional behaviour and re-planning your training from start to finish. In summary this will improve endurance, reduce muscle damage & soreness, better immune function and faster recovery.

5 Meal 6 DINNER 1 x serve Steak/Pork/Veal/Fish/Turkey or Chicken 1 x cup of brown rice or brown pasta 2 x cups of vegetables Stir Fry, BBQ, Boiled or grilled ok. EVENING SNACK HEAVY training ONLY or snack ONLY if required: One of the following: Microwave Popcorn snack sized bag Yogurt with sugar free jelly 1 serve Protein Powder ( water forweight maintenance, milk for increase in muscle weight) 1 x Le Rice (please do not think every day)

6 Players, At this time we can easily drop out some items if you want to lean up further or quicker. Or alternatively we can increase portions if required. Please note this diet is designed to assist lean muscle & energy. Changing your nutrient timing calls for eating more frequent meals and loading up on nutrients at certain times of the day to meet your goals of lean muscle/recovery and increased energy. We recommend that you begin a training/workout having eaten a snack or supplement within the previous 30 minutes that combines carbohydrates and protein A protein/ carb mix is easily tolerated in the stomach. We also suggest hydration during training -- with 2 x drinks, one that contains both carbohydrates and amino acids and one that is water -- every 15 to 20 minutes alternate sips, and then the 5/20/60 rule is applied immediately after exercising. Meal timing works on the theory that if two similar athletes exercise the same amount and consume the same number of calories daily but one eats more frequently, the person who eats more frequently will burn more fat and retain more muscle. I believe if you are consistant with this eating plan that there is no requirement as some may suggest to carb load the night befor you play, as your body is functioning at full efficeincy. You can estimate your own sweat loss rate by weighing yourself immediately before & after training. So if you lost 1kg during a two hour workout, 1ltr of water. So try & replace/drink 125ml every 15 minutes. Remember that the sweat rate can exceed the maximum rate of fluid absorption in the gut - work on a ltr per hour, under serious training / playing conditions. Continue to rehydrate every hour for 8-12 hours. Try & work on grams of carbohydrate per hour of exercise. Dehydration can be cumulative, meaning it can worsen over a training days. This is very common & not realised by many athletes. Because of the relationship between hydration & performance - you will fatigue sooner. Ensure you keep your fluid levels up. Scott Williams Succeed Personal Training Elite Athlete Sports Specialist Ph: (02)