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 Moderate-Carb phase is utilized during base-building, off-season maintenance, or body recomposition. It balances glycogen replenishment with adequate lipid intake for hormonal health and sustained energy.  |  Hydration: Consume 3–4 litres of fluid. Standard electrolyte replenishment is required based on sweat rate during base-building microcycles.  |  Fats: Incorporate moderate amounts of functional fats (MCTs, Omega-3s, Monounsaturated) to support testosterone synthesis and joint lubrication.
🌅 Meal 1 — Morning Activation 7:00 – 8:30 AM
# Meal Option & Ingredients Quantity Macros & Calories
A Crumpets with Honey & Skimmed MilkFast Start Toasted crumpets with honey, taken with skimmed milk before a morning session. 2 Crumpets
1 glass Milk 3 Crumpets
1 glass Milk 4 Crumpets
1.5 glasses Milk 		~370 kcal~495 kcal~620 kcal
P: 23g31g39g  |  C: 56g75g94g  |  F: 6g8g10g
B Buckwheat Blini with Apple CompoteGriddle Carbohydrate Small buckwheat blini griddled dry and topped with cinnamon apple compote. 4 Blini
½ cup Compote 6 Blini
¾ cup Compote 8 Blini
1 cup Compote 		~365 kcal~490 kcal~620 kcal
P: 21g29g37g  |  C: 57g76g95g  |  F: 6g8g10g
☀️ Meal 2 — Mid-Day Sustained Fuel 12:30 – 2:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Paella-Style Rice with Peas & PrawnMidday Anchor Short-grain rice cooked with saffron, peas and prawn, oil restrained throughout. 1.5 cups Rice
80g Prawn 2 cups Rice
110g Prawn 2.5 cups Rice
140g Prawn 		~480 kcal~645 kcal~795 kcal
P: 30g40g50g  |  C: 72g96g120g  |  F: 8g11g13g
B Gnocchi with Tomato & BasilPotato Pasta Potato gnocchi in a simple tomato and basil sauce with a light dusting of parmesan. 1.5 cups Gnocchi 2 cups Gnocchi 2.5 cups Gnocchi ~475 kcal~640 kcal~795 kcal
P: 28g38g48g  |  C: 73g97g121g  |  F: 8g11g13g
⚡ Meal 3 — Pre-Training / Afternoon Boost 4:30 – 5:30 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Flapjack with BananaCompact Fuel Oat flapjack taken with a banana, dense and quick to eat between sessions. 1 Flapjack
1 Banana 1.5 Flapjacks
1 Banana 2 Flapjacks
2 Bananas 		~230 kcal~300 kcal~370 kcal
P: 14g19g23g  |  C: 34g45g56g  |  F: 4g5g6g
B Mango Lassi with Skimmed MilkLiquid Carbohydrate Ripe mango blended with skimmed milk and a little yoghurt, easy to take when appetite is low. 1 glass Lassi 1.5 glasses Lassi 2 glasses Lassi ~225 kcal~295 kcal~365 kcal
P: 12g17g21g  |  C: 35g46g57g  |  F: 4g5g6g
🌙 Meal 4 — Nocturnal Recovery 7:30 – 9:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Turkey & Sweet Potato TraybakeEvening Refuel Turkey breast roasted with sweet potato wedges, paprika and rosemary. 110g Turkey
1.5 cups Sweet Potato 145g Turkey
2 cups Sweet Potato 180g Turkey
2.5 cups Sweet Potato 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 63g84g105g  |  F: 7g9g11g
B Semolina Kheer with Almond FlakesLight Close Semolina cooked in skimmed milk with cardamom and topped with a few almond flakes. 1.5 cups Kheer 2 cups Kheer 2.5 cups Kheer ~415 kcal~555 kcal~690 kcal
P: 24g33g42g  |  C: 64g85g106g  |  F: 7g9g11g
Daily Total (approx.)
~2000kcal
~135gProtein
~200gCarbs
~75gFat

Performance Integration: This moderate-carb cycle is designed for the "Recomposition" or "Base Building" phase of athletic periodization. It provides sufficient glucose for moderate training volume while maintaining enough dietary lipids to support hormone synthesis (testosterone) and joint health during high-volume lifting cycles.

Nutraceutical Support: Supplementation with Vitamin D3, Zinc, and Magnesium is highly recommended during this phase to support immune function and central nervous system recovery between training bouts.

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

EXTENSIVE DISCLAIMER: This is a professional sports nutrition blueprint for athletic body recomposition, NOT a standard medical diet. Always consult your sports physician, registered dietitian, or principal investigator before executing macro-cycling.