Suggested Meal Plan for Hard Gainers (for Rugby, Hockey, Soccer etc).
Breakfast:
- Oats/Muesli: Add 1-2 scoops of EnduraShake to a large bowl of oats made with cream or full-cream milk, include a handful of nuts (or use muesli instead of oats)
OR:
- Fruit Smoothie: Add 1-2 scoops of EnduraShake to a large fruit smoothie made with cream or full-cream milk, include a handful of nuts
OR:
- 2 eggs on 4-6 slices of toast, plus full avo; oats with nuts and yoghurt
Mid-Morning:
- Add 1-2 scoops of EnduraShake to water or milk
- BIG handful of (any) nuts/large spoon of peanut butter
- 2 fruits
Lunch:
Cook double quantity of food for supper the night before, and pack half of it into lunch-box for the next day
- 1 large portion of chicken, or lean red meat, or fish (Portion = size of your fist)
- 2-3 potatoes, or large portion of white or brown rice, beans, lentils
- Veggies or salad – as many different colours as possible
- Generous helping of olive oil – pour over rice/potato, beans, lentils and veggies. (Use coconut oil for cooking, olive oil for cold dressings)
Mid-Afternoon:
- Add 1-2 scoops of EnduraShake to water or milk
- BIG handful of (any) nuts/large spoon of peanut butter
- 2 fruits
Supper:
- 2 Portions chicken, lean red meat, or fish
- 2 Large Portions – potatoes/rice/lentils
- Large portion vegetables in season or salad
- Olive oil or coconut oil
Late Night Snack:
- 1 scoop EnduraShake with full cream milk or water:
- Add in some muesli, a few large handfuls of nuts/large spoons of peanut butter and honey
General Comments:
- Drink EnduraPower during your all your training sessions: Drink 1.5 scoops EnduraPower in 750mls water per hour, or eat a Joobie / handful of Jooblets
- Add one teaspoon of L-glutamine to your EnduraPower for recovery.
- Optional: Add one teaspoon Creatine Monohydrate to your EnduraPower.
- You can also drink EnduraPower during the day instead of the unhealthy sugared soft drinks
- Training: 3 x max per week. Keep your workouts short: 30-40 minutes. Lift heavy (but warm up properly first!) If possible, limit your cardio (or drink EnduraPower throughout to prevent an energy deficit)
- Keep a balance in your diet: Protein, carbs and fat.
- Get 8 hours sleep per night minimum.
- Restrict alcohol. Don’t smoke.
- Always eat on time or have your EnduraShake.