Sports Nutrition
TrainersEye · MMSx Authority
◈ Performance ◆ Clinical Guidelines ◎ Athlete Portal
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Instructions: Select ONE option per meal (A = Indian, B = Global). This protocol is engineered for multi-match days (e.g., wrestling, martial arts, crossfit, tennis tournaments). High carb, very low fat, and low fiber between bouts to rapidly clear the gut and sustain explosive energy.  |  Hydration: Consume 5–7 litres of fluid. Isotonic drinks should be consumed continuously between matches to replace sodium lost through heavy perspiration.  |  Fats: Strictly ZERO added fats during the active event window. Fat drastically slows digestion and causes lethargy when sympathetic nervous system activation is required.
🌅 Meal 1 — Pre-Tournament Primer 7:00 – 8:30 AM
# Meal Option & Ingredients Quantity Macros & Calories
A Banana Oat Pancakes with HoneyTraining Day On Oat and banana pancakes cooked with minimal fat and drizzled with honey, timed for a heavy session. 3 Pancakes
1 tsp Honey 4 Pancakes
1.5 tsp Honey 5 Pancakes
2 tsp Honey 		~370 kcal~495 kcal~620 kcal
P: 23g31g39g  |  C: 56g75g94g  |  F: 6g8g10g
B Porridge with Dates & Skimmed MilkGlycogen Loading Rolled oats cooked in skimmed milk with chopped dates and cinnamon, fat kept deliberately low. 1.5 cups Porridge
3 Dates 2 cups Porridge
4 Dates 2.5 cups Porridge
5 Dates 		~365 kcal~490 kcal~620 kcal
P: 21g29g37g  |  C: 57g76g95g  |  F: 6g8g10g
⚡ Meal 2 — Mid-Tournament Refeed Between major bouts
# Meal Option & Ingredients Quantity Macros & Calories
A Chicken & Rice Bowl with Sweet CornMidday Refuel Grilled chicken breast over white rice with sweet corn, spring onion and a light soy dressing. 120g Chicken
1.5 cups Rice 160g Chicken
2 cups Rice 200g Chicken
2.5 cups Rice 		~480 kcal~645 kcal~795 kcal
P: 30g40g50g  |  C: 72g96g120g  |  F: 8g11g13g
B Pasta with Lean Bolognese & BasilHigh Carb Anchor Wholewheat pasta with a very lean beef and tomato bolognese, cheese kept minimal. 1.5 cups Pasta
100g Bolognese 2 cups Pasta
135g Bolognese 2.5 cups Pasta
170g Bolognese 		~475 kcal~640 kcal~795 kcal
P: 28g38g48g  |  C: 73g97g121g  |  F: 8g11g13g
⚡ Meal 3 — Fast-Acting Carb Snack Between matches or 4:30 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Rice Cakes with Jam & Skimmed MilkFast Carbohydrate Rice cakes spread with fruit jam, taken with skimmed milk for a rapid glycaemic lift. 3 Rice Cakes
1 glass Milk 4 Rice Cakes
1 glass Milk 5 Rice Cakes
1.5 glasses Milk 		~230 kcal~300 kcal~370 kcal
P: 14g19g23g  |  C: 34g45g56g  |  F: 4g5g6g
B Dried Fig & Apricot with Low-Fat YoghurtDense Carbohydrate Dried figs and apricots with low-fat yoghurt, dense in carbohydrate without much fat. 4 pieces
150g Yoghurt 6 pieces
200g Yoghurt 8 pieces
250g Yoghurt 		~225 kcal~295 kcal~365 kcal
P: 12g17g21g  |  C: 35g46g57g  |  F: 4g5g6g
🌙 Meal 4 — Post-Tournament Systemic Refill 7:30 – 9:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Baked Sweet Potato with Tuna & SweetcornEvening Refuel Baked sweet potato split and filled with tuna, sweetcorn and a spoon of low-fat mayonnaise. 1 Sweet Potato
100g Tuna 1.5 Sweet Potatoes
135g Tuna 2 Sweet Potatoes
170g Tuna 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 63g84g105g  |  F: 7g9g11g
B Couscous with Roasted Vegetables & ChickpeaLight Close Couscous folded through roasted courgette, pepper and chickpea with lemon and parsley. 1.5 cups Couscous 2 cups Couscous 2.5 cups Couscous ~415 kcal~555 kcal~690 kcal
P: 24g33g42g  |  C: 64g85g106g  |  F: 7g9g11g
Daily Total (approx.)
~2000kcal
~105gProtein
~340gCarbs
~20gFat

Performance Integration: This extreme high-carb cycle is designed for multi-event tournament days (e.g., wrestling, BJJ, CrossFit competitions) where athletes compete multiple times in a 12-hour window. The complete removal of dietary fat and fiber prevents blood from pooling in the gastrointestinal tract, ensuring maximal oxygen delivery to the kinetic chain.

Nutraceutical Support: Supplementation with an intra-workout carbohydrate powder (Cluster Dextrin or Highly Branched Cyclic Dextrin) mixed with Essential Amino Acids (EAAs) and Sodium/Potassium is mandatory between bouts to prevent catabolism.

Sports Protocol engineered to elite biomechanical and metabolic standards by MMSx Authority.

EXTENSIVE DISCLAIMER: This is a professional sports nutrition blueprint, NOT a standard medical diet. High-carb protocols cause rapid fluctuations in insulin and body weight (via water retention). NOT INTENDED FOR DIABETIC PATIENTS. Always consult your sports physician, registered dietitian, or principal investigator before executing aggressive macro-cycling.