Iron Society High-Performance Nutrition

🥗 3000-Calorie Performance Nutrition Plan

Position-Specific Meal Setup for Peak Rugby Performance

Fuel your rugby journey with our professionally designed Position-Specific Meal Plan, tailored to meet the demanding energy and recovery needs of elite U20 athletes. Developed with performance, recovery, and body composition in mind, this balanced 3000-calorie plan ensures each athlete stays strong, sharp, and injury-resistant throughout the 10-month academy season.

Every meal is carefully portioned for both forwards and backs, adjusting macronutrient ratios to suit the demands of each position. Whether you need explosive power, sustained endurance, or rapid recovery — your body will be equipped to perform.

🥣 Daily Meal Breakdown

✅ 3 Core Meals – Breakfast, Lunch, and Dinner
✅ 3 Performance Shakes – Pre-Workout, Post-Workout, and Recovery Snacks
✅ Creatine Monohydrate – Included to boost strength and muscle gain

🍽️ Example Daily Setup

🔹 Breakfast (700–800 kcal)
– Large bowl of oats with banana, nuts, and honey
– 4 eggs scrambled with spinach and wholegrain toast
– Recovery shake with protein + fruit
🔹 Lunch (1000–1100 kcal)
– Grilled chicken breast with brown rice and roasted veg
– Side salad with olive oil dressing
– Pre-workout shake (carbs + creatine + protein)
🔹 Dinner (1000–1100 kcal)
– Lean beef mince or grilled fish with sweet potatoes
– Steamed green veggies
– Wholegrain roll
– Post-workout protein shake
🔹 Snacks & Shakes (totaling ~400–600 kcal)
– Midday protein smoothie with peanut butter
– Greek yogurt with fruit
– Creatine and hydration before or after training

🏷️ Included in Monthly Food Option (Optional Add-On)
💰 Estimated Cost: R3,500 per month per player
🥤 Creatine Monohydrate
💪 3 Shakes Daily (Pre/Post Workout + Snack)
🍱 Full Breakfast, Lunch & Dinner
🛒 Bulk fresh food shopping
🥗 Weekly menu planning with performance-focused nutrition

Our meal service focuses on real food, real performance, and real recovery — because your rugby success starts in the kitchen.