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 phase is designed for heavy lifting and muscular hypertrophy. It demands massive glycogen support for myofibrillar protein synthesis. Fats are kept strictly low to optimize carbohydrate absorption rates.  |  Hydration: Consume 4–6 litres of fluid today. High carbohydrate intake requires substantial water to effectively store glycogen in muscle cells.  |  Fats: Strictly NO added oils or butter. Fat severely limits gastric clearance during critical peri-workout anabolic windows.
🌅 Meal 1 — Morning Anabolic Primer 7:00 – 8:30 AM
# Meal Option & Ingredients Quantity Macros & Calories
A Poha with Peas & LemonTraining Day Start Flattened rice steamed with peas, turmeric and lemon, low in fat and quick to clear before a session. 2 cups Poha 2.5 cups Poha 3 cups Poha ~370 kcal~495 kcal~620 kcal
P: 23g31g39g  |  C: 56g75g94g  |  F: 6g8g10g
B Idli with Sambar & Jaggery CoffeeFermented Carbohydrate Steamed idli with a vegetable sambar, taken with lightly sweetened filter coffee. 4 Idli
1 bowl Sambar 5 Idli
1.5 bowls Sambar 6 Idli
2 bowls Sambar 		~365 kcal~490 kcal~620 kcal
P: 21g29g37g  |  C: 57g76g95g  |  F: 6g8g10g
☀️ Meal 2 — Mid-Day Muscle Fullness 12:30 – 2:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Rajma Chawal with Onion SaladMidday Anchor Kidney beans over white rice with a raw onion and lemon salad, a classic high-carbohydrate pairing. 1 cup Rajma
1.5 cups Rice 1.5 cups Rajma
2 cups Rice 2 cups Rajma
2.5 cups Rice 		~480 kcal~645 kcal~795 kcal
P: 30g40g50g  |  C: 72g96g120g  |  F: 8g11g13g
B Chapati with Chana Masala & CurdGlycogen Refill Chickpea masala with wholewheat chapati and low-fat curd, oil kept to a minimum. 3 Chapati
1 cup Chana 4 Chapati
1.5 cups Chana 5 Chapati
2 cups Chana 		~475 kcal~640 kcal~795 kcal
P: 28g38g48g  |  C: 73g97g121g  |  F: 8g11g13g
⚡ Meal 3 — Pre-Workout Power Load 4:30 – 5:30 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Banana with Honey & Skimmed MilkFast Carbohydrate Ripe banana with honey and skimmed milk, timed close to training for rapid availability. 1 Banana
1 glass Milk 2 Bananas
1 glass Milk 2 Bananas
1.5 glasses Milk 		~230 kcal~300 kcal~370 kcal
P: 14g19g23g  |  C: 34g45g56g  |  F: 4g5g6g
B Sweet Potato Chaat with Chaat MasalaDense Carbohydrate Boiled sweet potato cubed and tossed with chaat masala, lemon and coriander. 1.5 cups Chaat 2 cups Chaat 2.5 cups Chaat ~225 kcal~295 kcal~365 kcal
P: 12g17g21g  |  C: 35g46g57g  |  F: 4g5g6g
🌙 Meal 4 — Post-Workout / Nocturnal Growth 7:30 – 9:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Lemon Rice with Sprouted MoongEvening Refuel Lemon-tempered rice folded with sprouted moong and curry leaf, fat kept low. 1.5 cups Lemon Rice 2 cups Lemon Rice 2.5 cups Lemon Rice ~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 63g84g105g  |  F: 7g9g11g
B Dalia Kheer with Skimmed MilkLight Close Cracked wheat cooked in skimmed milk with dates and cardamom, no ghee. 1.5 cups Dalia Kheer 2 cups Dalia Kheer 2.5 cups Dalia Kheer ~415 kcal~555 kcal~690 kcal
P: 24g33g42g  |  C: 64g85g106g  |  F: 7g9g11g
Daily Total (approx.)
~2000kcal
~115gProtein
~320gCarbs
~25gFat

Performance Integration: This high-carb cycle is specifically designed to synergize with heavy lifting and hypertrophy blocks, such as the peak loading phases prescribed in the Balanced Progressive Intensity Training (BPIT) and MOVE protocols. Keeping fat intake near zero ensures that insulin efficiently shuttles glucose and amino acids into the muscle without risking fat storage.

Nutraceutical Support: Supplementation with Creatine Monohydrate (5g/day) is mandatory in this phase to maximize cell volumization and intracellular water retention necessary for muscle accretion.

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. NOT INTENDED FOR DIABETIC PATIENTS. Always consult your sports physician or principal investigator.