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 is an aggressive High-Carb/Low-Fat phase designed for intense sports periodization. Keep dietary fats strictly minimized to ensure rapid gastric emptying and immediate glycogen uptake into muscle tissue.  |  Hydration: Consume 4–6 litres of fluid today. Every gram of glycogen stored requires ~3g of water. Electrolyte loading is mandatory.  |  Fats: Strictly NO added oils, butter, or ghee. Fats severely delay carbohydrate absorption during critical refeed windows.
🌅 Meal 1 — Morning Replenishment 7:00 – 8:30 AM
# Meal Option & Ingredients Quantity Macros & Calories
A Wholegrain Toast with Banana & HoneySimple Start Wholegrain toast topped with sliced banana and honey, fat kept deliberately low. 2 slices
1 Banana 3 slices
1.5 Bananas 4 slices
2 Bananas 		~370 kcal~495 kcal~620 kcal
P: 23g31g39g  |  C: 56g75g94g  |  F: 6g8g10g
B Semolina Upma with Peas & CarrotSavoury Carbohydrate Semolina tempered with mustard and curry leaf and folded with peas and carrot. 1.5 cups Upma 2 cups Upma 2.5 cups Upma ~365 kcal~490 kcal~620 kcal
P: 21g29g37g  |  C: 57g76g95g  |  F: 6g8g10g
☀️ Meal 2 — Pre/Post Training Load 12:30 – 2:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Loaded Rice Bowl with Kidney Bean & Corn SalsaMidday Anchor White rice topped with stewed kidney beans, charred sweetcorn salsa and a spoon of low-fat soured cream. 1.5 cups Bowl 2 cups Bowl 2.5 cups Bowl ~480 kcal~645 kcal~795 kcal
P: 30g40g50g  |  C: 72g96g120g  |  F: 8g11g13g
B Pasta e Fagioli with Crusty BreadLegume & Grain Small pasta cooked with borlotti beans and tomato, served with crusty bread. 1.5 cups Pasta e Fagioli
1 slice Bread 2 cups
2 slices Bread 2.5 cups
2 slices Bread 		~475 kcal~640 kcal~795 kcal
P: 28g38g48g  |  C: 73g97g121g  |  F: 8g11g13g
⚡ Meal 3 — Fast-Acting Carb Snack 4:30 – 5:30 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Medjool Dates with Skimmed MilkConcentrated Sugar Medjool dates taken with skimmed milk for a compact, rapidly available carbohydrate hit. 3 Dates
1 glass Milk 4 Dates
1 glass Milk 5 Dates
1.5 glasses Milk 		~230 kcal~300 kcal~370 kcal
P: 14g19g23g  |  C: 34g45g56g  |  F: 4g5g6g
B Pretzels with Low-Fat Yoghurt DipSodium & Starch Salted pretzels with a low-fat yoghurt and herb dip, replacing sodium alongside starch. 40g Pretzels
100g Yoghurt 55g Pretzels
140g Yoghurt 70g Pretzels
180g Yoghurt 		~225 kcal~295 kcal~365 kcal
P: 12g17g21g  |  C: 35g46g57g  |  F: 4g5g6g
🌙 Meal 4 — Nocturnal Glycogen Storage 7:30 – 9:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Teriyaki Salmon with Steamed RiceEvening Refuel Salmon glazed in a light teriyaki and served with plenty of steamed white rice. 100g Salmon
1.5 cups Rice 130g Salmon
2 cups Rice 160g Salmon
2.5 cups Rice 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 63g84g105g  |  F: 7g9g11g
B Couscous & Apricot Salad with MintLight Close Couscous folded with chopped dried apricot, mint and lemon, almost fat free. 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
~115gProtein
~320gCarbs
~25gFat

Performance Integration: This high-carb cycle is specifically designed to synergize with high-output force-production days, such as the peak loading phases prescribed in the Balanced Progressive Intensity Training (BPIT) and MOVE protocols. Strict adherence to the low-fat parameters ensures the kinetic chain has immediate access to intramuscular glycogen without digestive lag.

Nutraceutical Support: Supplementation with Creatine Monohydrate (3-5g/day) and Beta-Alanine is highly recommended alongside this high-carb protocol to maximize cellular volumization and torque output.

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.