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Recovery Protocols
Off days are when adaptation actually happens. Use your RPE from the previous session to set your points target, complete the non-negotiables, then choose from the activity menu below.
100 pts
RPE 7+
80 pts
RPE 5-6
50 pts
RPE <5
Step 1 - Non-Negotiables (Every Session)
1
Sleep
Aim for 56 hrs sleep each week to keep your sleep bank full. Short 20-45 min nap after lunch if needed. Athletes sleeping <8 hrs have a 1.7x greater injury risk.
Target: 8+ hrs/night2
Re-fuel
Protein + carbohydrate within 30-45 mins post session. Protein supports muscle repair; carbohydrate restores glycogen stores.
Within 45 min post session3
Re-hydrate
Aim for 2-3 L of water across the day on off days. Include electrolytes if your previous session involved heavy sweating.
1.5 L per 1 kg BW lostStep 2 - Choose From The Menu Below
Evidence Base
Derived from ASCA Associate L2 Modules 7 & 8 (Recovery; Nutrition & Sports Performance), published hydrotherapy protocol evidence, sleep-injury risk (Milewski et al., 2014), and the 100-point athlete-led recovery model. Rehydration at 1.5 L/kg BW lost aligns with published consensus on post-exercise fluid replacement.
Game day places the highest physiological demand - micro-tissue damage, neural fatigue, glycogen depletion, and fluid losses all occur simultaneously. This structured approach ensures meaningful training can return sooner.
100 pts
Minimum target
48-72 hrs
To quality training
3 of 3
Non-negotiables first
Immediately Post-Game - Non-Negotiables
1
Sleep target
8+ hours. Match-induced arousal, travel, and schedule disruption are the most common barriers post-game. Hydrotherapy (hot then cold) pre-sleep reduces pain and inflammation.
8+ hrs - priority #12
Re-fuel with protein & carbohydrate
Start within 30-45 min of final whistle. Carbohydrate restores muscle glycogen; protein initiates muscle repair.
Within 45 min post-game3
Re-hydrate
Weigh athletes before and after the game where possible. Replace fluid losses at 1.5 L per 1 kg of body mass lost.
1.5 L per 1 kg BW lostBuild To 100 Points - Post-Game Activity Menu
Evidence Base
Based on ASCA AL2 Module 7, Nedelec et al. (2015, Sports Medicine), and Parejo-Blanco et al. (2016). Hydrotherapy protocols are research-based. Fluid replacement at 1.5 L/kg BW follows published consensus guidelines.
Nutrition is the single highest-leverage non-negotiable in recovery. Plan provision for immediately after every session and game - don't leave it to athlete discretion. Refer complex cases to an Accredited Sports Dietitian.
Framework - The 5 Rs Of Recovery
R1
Refuel
Carbohydrates to restore glycogen
R2
Repair
Protein for muscle damage repair
R3
Rehydrate
Fluids to replace sweat losses
R4
Revitalise
Vitamins & minerals for immune support
R5
Relax
Sleep - the most powerful recovery tool
Specific Quantities - Recovery Day Targets
Rehydration
1.5 L
Per 1 kg of body mass lost during session. Include sodium (electrolytes) to drive thirst and retain fluid.
Protein
20-40 g
High-quality protein within 30-45 min. Leucine-rich sources preferred: eggs, chicken, fish, whey protein.
Carbohydrate
1-1.5 g/kg BW
Within 30-45 min post session to initiate glycogen resynthesis. Higher-GI sources acceptable post-game.
Timing Windows
| Timing | Priority | What to consume |
|---|---|---|
| 0-30 min | Urgent | Fluids (500 mL immediately) + fast carbohydrate snack + 20-30 g protein |
| 30-60 min | High | Full recovery meal - protein + carbohydrate + vegetables + additional fluids |
| 2-4 hrs | Moderate | Continue fluid replacement. Another protein serving if dinner is delayed. |
| Pre-sleep | Moderate | Casein protein or dairy (tryptophan aids sleep onset). Tryptophan-rich foods: turkey, dairy, pepitas. |
Sleep Hygiene - Nutrition Connections
Foods That Aid Sleep
Tryptophan-rich: Turkey, dairy, pepitas. Tryptophan is a precursor to serotonin and melatonin - consume 1-2 hrs before bed.
Sleep Environment
Cool room (19-21C), same bed and wake time daily, no caffeine after 2pm.
Why It Matters
<8 hrs = 1.7x injury risk
Sleeping <7 hrs makes you 3x more likely to get sick. Disrupted sleep inhibits muscle glycogen resynthesis.
Evidence Base
Based on ASCA AL2 Module 8 (content by A/Prof Kate Pumpa, Advanced Accredited Sports Dietitian), the 5 Rs of Recovery framework, and published guidelines from Sports Dietitians Australia and the AIS. Sleep-immunity findings from JAMA Internal Medicine (Prather et al.). For individualised plans, refer to an Accredited Sports Dietitian at sportsdietitians.com.au.
Nutrition Advice
BULLD
GS
GS
Female Football — Performance Programme
Fuel Like A
Bulldog
Your complete nutrition guide for female athletes — simple, affordable, and built around how your body actually works. Whether you're 17 and just starting out or playing NRLW, what you eat is half the battle.
Protein — Building Your Engine
Repair muscle, recover faster, stay strong
Protein is the most important nutrient for female athletes. It repairs the tiny tears in your muscles after training, helps you get stronger, and keeps you feeling full. Most girls don't eat enough of it — especially at breakfast.
⚡ How Much Do You Need?
Aim for 1.4–1.7 grams of protein per kilogram of body weight each day. If you weigh 65kg, that's roughly 90–110g of protein daily. Spread it across 3–4 meals — don't try to eat it all at once.
🐔 Cheap Protein Sources
Chicken thighs (cheaper than breast), canned tuna, canned salmon, eggs, baked beans, lentils, Greek yoghurt (home brand), cottage cheese, frozen edamame.
🥚 Easy High-Protein Breakfasts
2–3 scrambled eggs on toast. Greek yoghurt with banana. Tuna and crackers. Peanut butter on multigrain toast with milk.
🍽️ How to Hit Your Target
Each meal should have a palm-sized portion of protein. Think: a tin of tuna, 2 eggs, a small chicken breast, 1 cup of Greek yoghurt, or half a can of chickpeas.
Post-training window
Try to eat protein within 30–60 minutes after training. This is when your muscles are most ready to absorb it. A glass of milk, some Greek yoghurt, or even a couple of boiled eggs works great and costs almost nothing.
Budget Protein — What to Buy
Canned tuna ~$1.20/tin
Eggs 12-pack ~$4–5
Chicken thighs ~$5/kg
Home-brand Greek yoghurt ~$3
Canned chickpeas/lentils ~$1
Baked beans ~$0.80
Frozen edamame ~$3
Mince beef ~$6/kg
Hydration — Your Secret Weapon
Even mild dehydration tanks your performance
Dehydration of just 1–2% of your body weight can significantly reduce your speed, strength, and decision-making. Most girls come to training already slightly dehydrated. Get ahead of it.
Rest Day — Aim for 2–2.5L
This is roughly 8–10 standard glasses. Spread it throughout the day — don't chug it all at once.
Training / Game Day — Aim for 3–3.5L+
Add an extra 500ml–1L for every hour of hard training, more in hot weather.
🌡️ Before, During & After Training
2 hours before: Drink 500ml of water.
During: Sip 150–200ml every 15–20 minutes. Don't wait until you're thirsty — by then you're already behind.
After: Drink 500ml–1L within the hour. If it's a hot day or you've sweated a lot, add a pinch of salt to your water or have a salty snack.
✅ Best Hydration Choices
Water (always first choice). Milk (also has protein and electrolytes — great post-training). Coconut water (has natural electrolytes). Diluted juice (1 part juice, 3 parts water).
⚠️ Limit These
Energy drinks, soft drinks, and high-sugar sports drinks add calories and sugar with minimal benefit. If you need a sports drink, dilute it 50/50 with water.
🚫 Avoid These
Alcohol dehydrates you and slows muscle recovery for up to 72 hours. Avoid after games or training. Caffeine is a mild diuretic — limit coffee/energy drinks before heavy sessions.
Check your urine colour
Pale yellow = well hydrated. Dark yellow = drink more. Clear = you may be over-hydrating (rare but possible). Aim for pale yellow, especially on game day.
Carbohydrates — Your Fuel
Not all carbs are created equal
Carbohydrates are your body's primary fuel source for sport. Without enough carbs, you'll feel flat, slow, and mentally foggy. The key is choosing the right carbs — ones that give you sustained energy rather than a spike and crash.
| ✅ Good Carbs (Eat More) | ❌ Less Helpful Carbs (Limit) |
|---|---|
| Oats / rolled oats | White bread (high GI, quick spike) |
| Brown rice or basmati rice | Lollies, chips, biscuits |
| Wholegrain bread or wraps | Sugary cereals (Froot Loops, etc.) |
| Sweet potato (cheaper than regular potato) | Pastries, doughnuts, cakes |
| Pasta (especially wholemeal) | Soft drinks and energy drinks |
| Beans, lentils, chickpeas | Fast food (fries, hash browns) |
| Fruit (banana, apple, berries) | Flavoured yoghurts with added sugar |
| Corn on the cob or canned corn | White instant noodles as a main meal |
🎯 Simple Rule: Colour Your Plate
The more colourful your plate — the better. Vegetables, legumes, and wholegrains all count as quality carbs. Think rice + veggies + chicken rather than white bread + processed meat.
How Much to Eat — It Depends on Your Day
Training/Game Day
Eat more carbs — your body needs the fuel. Bigger serve of rice, pasta, or oats. A banana or piece of fruit pre-training is perfect.
Rest Day
Slightly reduce carbs — you don't need as much fuel. Fill that space with extra vegetables, salad, and lean protein. Keep portions sensible.
Budget tip: Rice and oats are your best friends
A 5kg bag of rice costs around $7 and lasts weeks. Oats are under $4 for a kilo. These are among the cheapest, most effective fuels available — used by elite athletes worldwide.
Rest Day Eating
Recovery still requires good food
A rest day doesn't mean a nutrition rest day. Your body is still repairing muscle, replenishing stores, and getting ready for the next session. But you can be a bit more relaxed about portions.
📋 Sample Rest Day — What to Eat
Breakfast: Oats with banana, a drizzle of honey, and a glass of milk.
Lunch: Wholegrain wrap with tuna, salad leaves, tomato, and a squeeze of lemon. Piece of fruit.
Afternoon snack: Greek yoghurt with a handful of berries or crackers with peanut butter.
Dinner: Grilled chicken thighs or baked salmon with steamed veggies (frozen is fine) and a small serve of rice or sweet potato.
Fluid: 2–2.5L of water throughout the day.
✅ Focus On
Protein at every meal. Plenty of vegetables (frozen is just as nutritious as fresh). Quality carbs in moderate portions. Healthy fats like avocado, olive oil, nuts.
🔄 Easy Swaps
White rice → brown rice or cauliflower rice. Chips → carrot sticks with hummus. Sugary cereal → oats with fruit. Soft drink → sparkling water with a slice of lemon.
🛒 Budget-Smart Veggies
Frozen spinach, frozen peas (or edamame), canned tomatoes, canned corn, cabbage, carrots, and broccoli are all nutritious and cheap. Never waste money on fancy salad packs.
Training & Game Day Eating
Fuel up right to perform at your best
On training and game days you need more carbohydrates and slightly more total food. Under-eating on these days is one of the most common mistakes young female athletes make — and it directly impacts your performance, speed, and decision-making.
📋 Sample Training Day — What to Eat
Breakfast (2–3hrs before): 2 eggs on wholegrain toast with avocado or baked beans. Glass of milk or juice.
Pre-training snack (1hr before): Banana or rice cakes with peanut butter. Easy to digest, fast energy.
During (if session is 90mins+): Sip water regularly. A banana at half time or 1–2 medjool dates is fine.
Post-training (within 30–60 mins): Protein + carbs. Chocolate milk, Greek yoghurt + banana, or tuna on crackers.
Dinner (1–2hrs after training): Full meal — rice or pasta with chicken or mince, and veggies.
Don't train on empty
Skipping food before training is like trying to drive on an empty tank. You'll feel flat, train poorly, and actually lose more muscle than you gain. Even a banana and a glass of milk 45 minutes beforehand makes a real difference.
Game Day Extras
Morning of a Game
Eat a proper breakfast 3–4 hours before kick-off. Something familiar — don't try anything new on game day. Porridge, eggs on toast, or a bowl of cereal with milk works well.
Half Time
Banana, orange slices, watermelon, or a sports gel if available. Keep it light and easy to eat fast. Focus on rehydrating too.
After the Game
This is the most important recovery window. Protein + carbs within 30–60 minutes. Even a carton of flavoured milk is enough to start the recovery process.
When to Eat Before Training or a Game
Timing matters as much as what you eat
Eating at the right time prevents nausea, gives your body the fuel it needs, and means you're not running on fumes when it counts most.
3–4 Hours Before
Full meal. This is your main pre-performance meal. Carbs + protein + some fat. Examples: pasta with chicken and tomato sauce, rice and stir-fry, eggs on toast with baked beans. Eat a normal-sized meal — nothing huge.
1–2 Hours Before
Light snack if needed. Keep it easy to digest. A banana, a slice of toast with honey, rice cakes, or a tub of yoghurt. Avoid heavy fats (no fried food, no large amounts of cheese) as they slow digestion.
30–45 Minutes Before
Quick fuel only — if hungry. A banana, a small handful of dates, or a fruit pouch. Nothing that requires digestion. Drink 300–500ml water.
During (sessions over 60 mins)
Sip water every 15–20 mins. If the session goes over 90 minutes, a banana at the break or 1–2 dates can help maintain energy.
Within 30–60 Minutes After
Recovery meal or snack — non-negotiable. Protein + carbs. Chocolate milk, Greek yoghurt with banana, tuna on toast, or a smoothie with milk and banana. This is when muscle repair starts.
⚠️ Foods to Avoid Before Training / Games
High-fat foods (hot chips, burgers, pizza) — slow your digestion and can cause nausea.
High-fibre foods (raw broccoli, large salads, lentils) — can cause bloating and stomach cramps when exercising.
Large portions — a full stomach is uncomfortable during high-intensity effort.
Anything you've never eaten before — game day is not the time to experiment.
Nutrition & Your Menstrual Cycle
Your body's needs change each week — work with it, not against it
Your hormones shift significantly through the month, and this affects your energy levels, recovery, appetite, and how your body uses fuel. Understanding this can give you a real performance edge. Every athlete's cycle is different — use this as a guide, not a strict rulebook.
Phase 1
Days 1–5 · Menstruation
- Iron losses — eat iron-rich foods (red meat, lentils, spinach)
- Pain and cramps may reduce appetite — eat small, frequent meals
- Anti-inflammatory foods help: salmon, turmeric, berries
- Magnesium-rich foods may reduce cramps: dark chocolate, banana, nuts
- Stay well hydrated — it can reduce bloating
Phase 2
Days 6–13 · Follicular
- Oestrogen rising — energy and mood improve
- This is often your best training phase
- Your body burns carbs more efficiently here — use it
- Maintain protein intake for strength gains
- Great time for high-intensity sessions
Phase 3
Days 14–16 · Ovulation
- Peak energy — capitalise on this
- Maintain carb intake for peak performance
- Higher injury risk — warm up thoroughly
- Increase antioxidants: colourful fruit and veg
- Keep protein high to support muscle
Phase 4
Days 17–28 · Luteal
- Progesterone rises — higher core temp, more fatigue
- Increased appetite and cravings are normal — don't fight it
- Choose complex carbs to manage blood sugar swings
- Eat more protein to counteract muscle breakdown
- Reduce salt to manage bloating
- More sleep and recovery focus needed
🩸 Iron — Critical for Female Athletes
Iron deficiency is extremely common in female athletes and causes fatigue, poor recovery, and reduced performance. Signs include persistent tiredness, pale skin, shortness of breath, and cold hands and feet.
Iron-rich foods: Red meat (beef, lamb), chicken liver, canned sardines, lentils, kidney beans, fortified cereals, dark leafy greens (spinach, kale). Pair with Vitamin C (orange juice, tomatoes) to increase absorption. Avoid tea and coffee with iron-rich meals as they block absorption.
Talk to your GP or club dietitian
If you feel constantly tired despite eating well, ask for a blood test to check your iron and ferritin levels. Low ferritin (iron stores) is very common in female athletes and can be treated easily with diet changes or supplements.
Recipes — Quick, Easy & Budget-Friendly
All under 20 minutes including prep. No fancy ingredients.
Every recipe here costs under $3–5 per serve, uses basic pantry staples, and takes 20 minutes or less. If you can boil water and use a pan, you can make these.
Tuna & Corn Fried Rice
Training Day
Meal Prep Friendly
- 2 cups cooked rice (day-old works best)
- 1 can tuna in springwater, drained
- 1 can corn, drained
- 2 eggs
- 2 tbsp soy sauce
- Frozen peas or mixed veg (optional)
- Spray oil
Heat a large pan on high. Spray with oil. Add rice and break up any clumps. Push to the side, crack eggs in and scramble. Mix through. Add tuna, corn, and veg. Pour soy sauce over. Stir-fry for 2–3 minutes until hot. Done.
High protein · High carb · Great pre-training
5-Minute Overnight Oats
Rest Day
Training Day
Cheapest Meal
- ½ cup rolled oats
- ½ cup milk (any type)
- ½ cup Greek yoghurt
- 1 tsp honey or jam
- 1 banana or frozen berries
The night before: stir oats, milk, yoghurt, and honey together in a jar or container. Put in the fridge. In the morning, top with banana or frozen berries (they'll have thawed overnight). Eat cold — no cooking needed.
High protein · Slow-release energy · Great before early training
Cheesy Baked Bean Eggs
Rest Day
Cheapest Meal
- 1 can baked beans
- 2–3 eggs
- Handful of grated cheese
- Wholegrain toast (2 slices)
- Pinch of chilli flakes (optional)
Pour baked beans into a small saucepan or microwave-safe bowl. Heat until bubbling. Make small wells and crack eggs in. Cover and cook on low heat until eggs are set (about 4–5 mins). Or microwave: pour beans in bowl, crack eggs on top, cover with plate, microwave 2–3 mins. Top with cheese and chilli flakes. Serve on toast.
High protein · High fibre · Super affordable
30-Second Peanut Butter Banana Smoothie
Post-Training
Budget Pick
- 1 frozen banana (peel and freeze leftover bananas)
- 1 cup milk
- 1 tbsp peanut butter
- 1 tsp honey (optional)
- Handful of ice
Blend everything together until smooth. Drink immediately. If you don't have a blender, mash the banana with a fork, mix with milk and peanut butter in a shaker bottle, and shake hard. It won't be as smooth but still works.
Perfect post-training recovery drink
One-Pan Chicken & Veg
Training Day
Meal Prep Friendly
- 2 chicken thighs (boneless)
- 2 cups frozen mixed veg
- 1 tbsp soy sauce + 1 tbsp sweet chilli sauce
- 1 tsp garlic powder
- Spray oil
- Cooked rice to serve
Heat pan on medium-high. Spray oil, add chicken thighs. Cook 4–5 mins each side until cooked through. Slice into strips. Add frozen veg to same pan (no need to thaw), add soy sauce, sweet chilli, and garlic powder. Toss everything together for 2–3 minutes until veg is heated through and coated in sauce. Serve over rice.
High protein · Balanced meal · Easy to double for meal prep
Tuna Smash Wraps
Rest Day
Cheapest Meal
- 1 can tuna in springwater, drained
- 1 tbsp mayo or Greek yoghurt
- Squeeze of lemon
- Handful of shredded lettuce or spinach
- 2 wholegrain wraps
- Cherry tomatoes or sliced tomato
Mix tuna, mayo/yoghurt, and lemon in a bowl. Season with salt and pepper. Lay out wrap, add tuna mix, lettuce, and tomato. Roll up and eat. No cooking required. Great for lunch on the go.
No-cook · High protein · Great for lunch
Lentil & Tomato Soup
Rest Day
Meal Prep Friendly
Budget King
- 1 can red lentils (or 1 cup dried red lentils)
- 1 can diced tomatoes
- 1 can chickpeas, drained
- 1 carrot, grated or diced
- 1 tsp each: cumin, garlic powder, paprika
- 2 cups chicken or veg stock
Pour everything into a pot. Bring to the boil, reduce heat and simmer 15 minutes until lentils are soft and soup thickens. Stir occasionally. Season with salt and pepper. Serve with crusty bread. Freezes perfectly for up to 3 months.
Iron-rich · High fibre · Fills 3–4 meal prep containers
Egg & Spinach Microwave Mug
Quick Pre/Post Training
Cheapest Meal
- 2 eggs
- Handful of frozen spinach
- Sprinkle of cheese
- Salt and pepper
Spray a large mug with oil. Add frozen spinach (straight from freezer). Crack in 2 eggs. Mix with a fork. Sprinkle cheese on top. Microwave on high for 90 seconds. Check if set — if not, microwave in 20-second bursts until cooked. Season and eat straight from the mug. Literally 3 minutes total.
Fastest high-protein option possible
Supplements — Know Before You Take
Safety first, then performance
Supplements can play a role in supporting your performance and recovery — but as an athlete, you have a responsibility to know exactly what you're putting in your body. A positive drug test is your responsibility, even if the contamination came from a supplement you bought at a supermarket. The rules are strict, and ignorance is not a defence.
⚠️ The Golden Rule for Athletes
Before taking any supplement — protein powder, vitamins, collagen, creatine, anything — check it on the Sport Integrity Australia app first. Every time. No exceptions.
Anti-doping bans can be up to 4 years. That's your season, your career, and your reputation. A 30-second check on an app protects all of it.
📱 Sport Integrity Australia App — Download It Now
What the App Does
Checks supplements sold in Australian stores against a database of WADA-prohibited substances. Search by product name or batch number. It will warn you if a supplement contains a banned ingredient, and flags products that carry the HASTA or Informed Sport certification.
Also includes a medication checker, TUE information, and a way to report doping concerns.
How to Use It
Step 1: Download the free app — search "Sport Integrity Australia" on the App Store or Google Play.
Step 2: Before buying any supplement, type the product name into the supplement checker.
Step 3: Check the specific batch number on your tub — batch testing can vary by flavour and production run.
Step 4: Screenshot the result and keep it as a record.
🔍 Look for These Two Logos on Every Supplement
Only buy supplements that carry one of these two batch-tested certifications. If it doesn't have one of these logos on the label, the risk is significantly higher.
HASTA Certified
Australia's own batch-testing programme. Every batch independently tested against 250+ WADA-prohibited substances. The gold standard for Australian athletes.
Informed Sport
International batch-testing programme used globally by elite athletes. Tests every batch against 285+ WADA-prohibited compounds with surprise blind-market checks throughout the year.
Batch tested ≠ 100% guaranteed safe
Batch testing significantly reduces the risk but cannot offer a complete guarantee. Always check the specific batch number of your product on the Sport Integrity app — not just the brand name — as different batches of the same product can have different testing results.
🐾 BSc Supplements — Club Recommended Range
The Bulldogs recommend BSc (Body Science) — one of Australia's most trusted sports nutrition brands, with over 25 years in the industry. Their key products are HASTA certified, meaning every batch is independently tested against WADA-prohibited substances. Simple, clean, effective.
🏷️ Use Code BULLDOGS for 25% Off
Bulldogs athletes receive 25% off all BSc products at bscsupplements.com using the discount code BULLDOGS at checkout. Apply to any product in their range.
🐾 BSc × Bulldogs Discount
Shop the full BSc range — protein, creatine, collagen, bars, and more — at bscsupplements.com
USE CODE: BULLDOGS
25% off your entire order at checkout
Meal Prep for the Week
2 hours on Sunday = good nutrition all week
Meal prepping saves money, reduces the temptation to eat junk, and means you always have something decent to eat after training. You don't need to prep every meal — prepping just a few staples makes the whole week easier.
🛒 Budget Meal Prep Shop (~$50–60 for a full week)
Proteins: 1kg chicken thighs (~$5), 4-pack canned tuna (~$4.50), 12-pack eggs (~$4.50), Greek yoghurt 1kg (~$4)
Carbs: 2kg rice (~$3.50), oats 1kg (~$3.50), loaf of wholegrain bread (~$3.50), 2–3 sweet potatoes (~$3)
Veg: 1kg frozen mixed veg (~$3), 1kg frozen spinach (~$3), 2 cans chickpeas (~$2), 2 cans diced tomatoes (~$2), bag of carrots (~$2)
Other: Peanut butter (~$3), bananas (~$3), soy sauce (~$2), canned corn (~$1.20), baked beans 2-pack (~$2)
Sample Week — Training Mon, Wed, Fri · Saturday Game
Monday Training
BreakfastEggs on wholegrain toast + glass of milk
Pre-training snackBanana + peanut butter on rice cake
Post-trainingPeanut butter banana smoothie, then dinner: one-pan chicken & veg with rice
Tuesday Rest
BreakfastOvernight oats with banana
LunchTuna smash wrap + piece of fruit
DinnerLentil soup with crusty bread (prepped Sunday)
Wednesday Training
BreakfastGreek yoghurt + banana + handful of oats
Pre-training snackBanana
Post-training + dinnerChocolate milk → then pasta with canned tomato, mince & veggies
Thursday Rest
BreakfastOvernight oats with frozen berries
LunchTuna fried rice (leftover from Wednesday batch)
DinnerCheesy baked bean eggs on toast
Friday Training
BreakfastOvernight oats with banana + boiled eggs
Pre-training snackRice cakes with peanut butter
Post-training + dinnerOne-pan chicken & veg with rice (batch cook extra for Saturday)
Saturday Game Day
Breakfast (3–4hrs before)Eggs on toast + baked beans + juice
Pre-game snack (1hr before)Banana + rice cakes with honey
Post-gameChocolate milk or flavoured milk immediately → proper dinner (leftover chicken & rice) within the hour
Sunday Prep Day
Cook a big batchBig pot of rice (stores 5 days in fridge)
Prep snacksSet up 5 overnight oat jars for the week. Boil 6 eggs to keep in fridge.
Batch cookMake a big pot of lentil soup — fills 3–4 containers for the week.
Storage tips
Cooked rice lasts 4–5 days in the fridge. Overnight oats last 3–4 days in the fridge. Batch-cooked meals (soups, stews, pasta) last 4 days in the fridge or 3 months in the freezer. Boiled eggs last 1 week in the fridge. Buy cheap container sets from Kmart (~$8 for a set of 10).
Extra Performance Nutrition Tips
The details that add up to a big difference
😴 Sleep & Nutrition
Poor sleep increases hunger hormones and cravings for junk food. Aim for 8–9 hours. A small protein snack before bed (Greek yoghurt, glass of milk) can improve overnight muscle recovery.
🧂 Salt & Electrolytes
After long, sweaty sessions add a pinch of salt to water, or eat a salty snack like pretzels or crackers. Don't oversupplement — food-first is always the better approach.
🥑 Healthy Fats
Don't fear fat. Avocado, olive oil, peanut butter, eggs, oily fish, and nuts support hormone health, brain function, and joint health. Just keep portions reasonable.
📱 Food Tracking (Optional)
If you're curious about how much you're eating, try MyFitnessPal for a week. You don't need to do it forever — even 3–5 days can open your eyes to gaps in your diet (usually protein and iron).
🍫 Don't Fear Cravings
Craving chocolate or something sweet isn't weakness — it's often your body signalling a need (usually iron, magnesium, or just more energy). Honour it with a sensible amount. Restriction leads to bingeing.
🌱 Plant-Based Athletes
If you eat a vegetarian or vegan diet, focus on: lentils, chickpeas, tofu, edamame, tempeh, fortified oat milk, and a B12 supplement. Get iron levels checked regularly. It can be done well — you just need to be more intentional.
🚫 Dieting & Restriction
Restricting food to lose weight while playing sport is dangerous and counterproductive. You will perform worse, recover poorly, get sick more often, and increase injury risk. If you're concerned about body composition, speak with the club's performance staff — not the internet.
Quick Reference — The Big 5 Rules
1. Eat protein
at every meal
at every meal
2. Drink water
all day long
all day long
3. Never train
on empty
on empty
4. Eat within
60 mins after
60 mins after
5. Choose real
food over pills
food over pills
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