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 a 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 English Muffin with Marmalade & MilkSimple Start Toasted English muffin with marmalade, taken with skimmed milk. 1 Muffin
1 glass Milk 2 Muffins
1 glass Milk 3 Muffins
1.5 glasses Milk 		~370 kcal~495 kcal~620 kcal
P: 23g31g39g  |  C: 56g75g94g  |  F: 6g8g10g
B Rice Flakes with Milk & Chopped DateCold Cereal Flattened rice softened in milk with chopped dates and cinnamon, no cooking required. 1.5 cups 2 cups 2.5 cups ~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 Falafel Wrap with Salad & PickleHandheld Midday Baked falafel wrapped in flatbread with salad, pickle and a thin tahini drizzle. 1 Wrap 1.5 Wraps 2 Wraps ~480 kcal~645 kcal~795 kcal
P: 30g40g50g  |  C: 72g96g120g  |  F: 8g11g13g
B Vegetable Biryani with RaitaSpiced Anchor Vegetable biryani layered with basmati and whole spices, ghee kept to a single spoon. 1.5 cups Biryani
½ cup Raita 2 cups Biryani
¾ cup Raita 2.5 cups Biryani
1 cup Raita 		~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 Popcorn with SaltVolume Starch Air-popped corn lightly salted, high in volume for the carbohydrate it carries. 30g Popcorn
1 glass Milk 40g Popcorn
1 glass Milk 50g Popcorn
1.5 glasses Milk 		~230 kcal~300 kcal~370 kcal
P: 14g19g23g  |  C: 34g45g56g  |  F: 4g5g6g
B Grape & Melon Cup with LimeFluid & Fructose Chilled grapes and melon with lime, restoring fluid and fructose after training. 2 cups Fruit 2.5 cups Fruit 3 cups Fruit
1 glass Milk 		~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 Lamb Keema Pau with Steamed RiceEvening Refuel Lean lamb keema cooked dry with peas and served with soft pau and a portion of steamed rice. 1 Pau
1 cup Rice
80g Keema 2 Pau
1.5 cups Rice
110g Keema 2 Pau
2 cups Rice
140g Keema 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 63g84g105g  |  F: 7g9g11g
B Bread Halwa-Free Milk Toast with CinnamonLight Close Wholegrain bread softened in warm sweetened skimmed milk with cinnamon. 2 slices 3 slices 4 slices ~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.