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 EXCLUSIVELY for Game Day / Competition Day. Dietary fiber and fats are kept deliberately near ZERO to ensure ultra-fast gastric emptying, preventing gastrointestinal distress and cramping during peak cardiovascular output.  |  Hydration: Sip 150-200ml of isotonic fluid every 20 minutes during the event. Avoid large boluses of water right before exertion to prevent sloshing.  |  Fats: Strictly ZERO added fats. Fat slows digestion, trapping blood in the stomach rather than directing it to working muscle tissue.
🌅 Meal 1 — Pre-Event Primer (2-3 Hours Prior) 7:00 – 8:30 AM
# Meal Option & Ingredients Quantity Macros & Calories
A Bagel with Low-Fat Cream Cheese & JamDense Start Plain bagel split and spread with low-fat cream cheese and fruit jam. 1 Bagel 1.5 Bagels 2 Bagels ~370 kcal~495 kcal~620 kcal
P: 23g31g39g  |  C: 56g75g94g  |  F: 6g8g10g
B Cornflakes with Skimmed Milk & RaisinsRapid Glycaemic Cornflakes with skimmed milk and raisins, deliberately high glycaemic for a training morning. 1.5 cups Cereal
1 glass Milk 2 cups Cereal
1 glass Milk 2.5 cups Cereal
1.5 glasses Milk 		~365 kcal~490 kcal~620 kcal
P: 21g29g37g  |  C: 57g76g95g  |  F: 6g8g10g
⚡ Meal 2 — Intra-Event / Halftime Fuel During Competition
# Meal Option & Ingredients Quantity Macros & Calories
A Jacket Potato with Baked Beans & ChiveMidday Anchor Baked potato split and filled with reduced-sugar baked beans and chopped chive. 1 Potato
1 cup Beans 1.5 Potatoes
1.5 cups Beans 2 Potatoes
2 cups Beans 		~480 kcal~645 kcal~795 kcal
P: 30g40g50g  |  C: 72g96g120g  |  F: 8g11g13g
B Sushi Rice Bowl with Edamame & PickleRefined Carbohydrate Seasoned sushi rice with edamame, cucumber and pickled ginger, almost no added fat. 1.5 cups Rice Bowl 2 cups Rice Bowl 2.5 cups Rice Bowl ~475 kcal~640 kcal~795 kcal
P: 28g38g48g  |  C: 73g97g121g  |  F: 8g11g13g
⏱️ Meal 3 — Immediate Post-Event (Anabolic Window) Within 45 mins of finish
# Meal Option & Ingredients Quantity Macros & Calories
A Malt Loaf with Skimmed MilkCompact Carbohydrate Sliced malt loaf taken with skimmed milk, dense in carbohydrate and easy to eat quickly. 2 slices
1 glass Milk 3 slices
1 glass Milk 4 slices
1.5 glasses Milk 		~230 kcal~300 kcal~370 kcal
P: 14g19g23g  |  C: 34g45g56g  |  F: 4g5g6g
B Fruit Salad with Low-Fat YoghurtMixed Sugars Mixed fresh fruit with low-fat yoghurt, giving both glucose and fructose routes. 1.5 cups Fruit
150g Yoghurt 2 cups Fruit
200g Yoghurt 2.5 cups Fruit
250g Yoghurt 		~225 kcal~295 kcal~365 kcal
P: 12g17g21g  |  C: 35g46g57g  |  F: 4g5g6g
🌙 Meal 4 — Evening Systemic Restoration 7:30 – 9:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Chicken & Noodle Stir-Fry with SoyEvening Refuel Egg noodles stir-fried with lean chicken, beansprout and pepper in a light soy sauce. 120g Chicken
1.5 cups Noodles 160g Chicken
2 cups Noodles 200g Chicken
2.5 cups Noodles 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 63g84g105g  |  F: 7g9g11g
B Rice Pudding with Cinnamon & SultanaLight Close Short-grain rice cooked slowly in skimmed milk with cinnamon and sultanas. 1.5 cups Rice Pudding 2 cups Rice Pudding 2.5 cups Rice Pudding ~415 kcal~555 kcal~690 kcal
P: 24g33g42g  |  C: 64g85g106g  |  F: 7g9g11g
Daily Total (approx.)
~2000kcal
~100gProtein
~360gCarbs
~15gFat

Performance Integration: This specific protocol is designed for the literal day of high-stakes competition (e.g., race day, match day, tournament). Gastrointestinal blood flow is severely reduced during peak athletic output. Therefore, eliminating fiber and fat is physiologically required to prevent cramping, nausea, and premature fatigue. The focus is 100% on immediate ATP synthesis and central nervous system fuel.

Nutraceutical Support: Caffeine (anhydrous or from coffee/tea) should be dosed at 3-6mg per kg of body weight 45 minutes prior to the event. Sodium bicarbonate can be utilized as an extracellular buffer for lactic acid.

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

EXTENSIVE DISCLAIMER: This is a professional sports nutrition blueprint designed exclusively for Game Day performance. It is extremely unbalanced and lacks essential fatty acids and fiber. Do not run this protocol for more than 48 hours. NOT INTENDED FOR DIABETIC PATIENTS. Always consult your sports physician.