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 specialized High-Carb/Low-Fat phase designed for peak explosive power generation. Dietary fats are strictly suppressed to accelerate gastric emptying, forcing maximum carbohydrate uptake directly into myofibrillar tissue without digestive delay.  |  Hydration: Consume 4–6 litres of fluid today. Muscle tissue requires approximately 3 grams of water to store 1 gram of glycogen. Electrolyte loading is mandatory.  |  Fats: Strictly NO added oils, butter, or ghee. Even small amounts of fat will delay the essential insulin spikes required during this specific microcycle.
🌅 Meal 1 — Morning Replenishment 7:00 – 8:30 AM
# Meal Option & Ingredients Quantity Macros & Calories
A Waffles with Berry Compote & YoghurtWeekend Start Light waffles served with berry compote and a spoon of low-fat yoghurt. 2 Waffles
½ cup Compote 3 Waffles
¾ cup Compote 4 Waffles
1 cup Compote 		~370 kcal~495 kcal~620 kcal
P: 23g31g39g  |  C: 56g75g94g  |  F: 6g8g10g
B Barley Porridge with Fig & MilkSlow Grain Pearl barley cooked soft in skimmed milk with chopped fig and cinnamon. 1.5 cups Porridge 2 cups Porridge 2.5 cups Porridge ~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 Chana Bhatura-Free Chole with Steamed RiceLegume Anchor Chickpeas cooked in a light tomato masala and served with steamed rice rather than fried bhatura. 1 cup Chole
1.5 cups Rice 1.5 cups Chole
2 cups Rice 2 cups Chole
2.5 cups Rice 		~480 kcal~645 kcal~795 kcal
P: 30g40g50g  |  C: 72g96g120g  |  F: 8g11g13g
B Udon Noodle Soup with Tofu & GreensBroth & Starch Thick udon in a light dashi-style broth with silken tofu and leafy greens. 1.5 cups Udon 2 cups Udon 2.5 cups Udon ~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 Jaggery Peanut Chikki with MilkCompact Fuel Peanut and jaggery chikki broken into pieces, taken with milk between sessions. 30g Chikki
1 glass Milk 40g Chikki
1 glass Milk 50g Chikki
1.5 glasses Milk 		~230 kcal~300 kcal~370 kcal
P: 14g19g23g  |  C: 34g45g56g  |  F: 4g5g6g
B Chikoo Milkshake with DatesLiquid Carbohydrate Sapota blended with skimmed milk and dates into a dense shake. 1 glass Shake 1.5 glasses Shake 2 glasses Shake ~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 Egg Fried Rice with BeansproutEvening Refuel Rice stir-fried with egg, beansprout and spring onion in a minimum of oil. 1.5 cups Fried Rice 2 cups Fried Rice 2.5 cups Fried Rice ~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 63g84g105g  |  F: 7g9g11g
B Poha Kheer with CardamomLight Close Flattened rice simmered in skimmed milk with cardamom and a little sugar. 1.5 cups Poha Kheer 2 cups Poha Kheer 2.5 cups Poha Kheer ~415 kcal~555 kcal~690 kcal
P: 24g33g42g  |  C: 64g85g106g  |  F: 7g9g11g
Daily Total (approx.)
~2000kcal
~115gProtein
~330gCarbs
~20gFat

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.