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 phase focuses on maximizing nitric oxide production and intracellular water retention for extreme vascularity and sustained force output. Fats are strictly minimized to prevent blunting the insulin response needed to drive amino acids and glucose into the muscle cell.  |  Hydration: Consume 5–7 litres of fluid. Muscle glycogen requires massive amounts of water to be properly stored. Load up on electrolytes to assist cellular volumization.  |  Fats: Strictly ZERO added fats (no ghee, oils, or butter). Any presence of fat during this cycle will delay gastric clearance and hinder the targeted insulin spike.
🌅 Meal 1 — Morning Nitric Oxide Primer 7:00 – 8:30 AM
# Meal Option & Ingredients Quantity Macros & Calories
A Ragi Malt with Banana & HoneyMillet Start Finger-millet malt made with skimmed milk, banana and honey, low in fat and quick to clear. 1 glass Malt
1 Banana 1.5 glasses Malt
1 Banana 2 glasses Malt
2 Bananas 		~370 kcal~495 kcal~620 kcal
P: 23g31g39g  |  C: 56g75g94g  |  F: 6g8g10g
B Dosa with Potato Masala & SambarFermented Anchor Thin fermented dosa filled with potato masala and served with sambar, oil kept low. 2 Dosa
1 bowl Sambar 3 Dosa
1.5 bowls Sambar 4 Dosa
2 bowls Sambar 		~365 kcal~490 kcal~620 kcal
P: 21g29g37g  |  C: 57g76g95g  |  F: 6g8g10g
☀️ Meal 2 — Mid-Day Pre-Load 12:30 – 2:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Bulgur Pilaf with Lentil & TomatoGrain & Pulse Bulgur cooked with red lentil, tomato and onion into a light pilaf. 1.5 cups Pilaf 2 cups Pilaf 2.5 cups Pilaf ~480 kcal~645 kcal~795 kcal
P: 30g40g50g  |  C: 72g96g120g  |  F: 8g11g13g
B Baked Potato Wedges with Bean ChilliStarch Anchor Oven-baked potato wedges served with a bean chilli, no added fat beyond a light spray. 1.5 cups Wedges
1 cup Chilli 2 cups Wedges
1.5 cups Chilli 2.5 cups Wedges
2 cups Chilli 		~475 kcal~640 kcal~795 kcal
P: 28g38g48g  |  C: 73g97g121g  |  F: 8g11g13g
⚡ Meal 3 — Fast-Acting Carb Spike 4:30 – 5:30 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Raisin & Puffed Rice BarPortable Fuel Puffed rice bound with raisin and a little honey into a firm bar. 1 Bar
1 glass Milk 1.5 Bars
1 glass Milk 2 Bars
1.5 glasses Milk 		~230 kcal~300 kcal~370 kcal
P: 14g19g23g  |  C: 34g45g56g  |  F: 4g5g6g
B Orange & Pomegranate CupFluid & Fructose Orange segments with pomegranate arils and mint, restoring fluid and fructose. 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 Chicken Shawarma Rice PlateEvening Refuel Spiced chicken shaved over seasoned rice with salad and a thin garlic sauce. 110g Chicken
1.5 cups Rice 145g Chicken
2 cups Rice 180g Chicken
2.5 cups Rice 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 63g84g105g  |  F: 7g9g11g
B Apple & Oat Crumble with CustardLight Close Baked apple under an oat crumble topping, served with thin skimmed-milk custard. 1 portion Crumble 1.5 portions Crumble 2 portions Crumble ~415 kcal~555 kcal~690 kcal
P: 24g33g42g  |  C: 64g85g106g  |  F: 7g9g11g
Daily Total (approx.)
~2000kcal
~125gProtein
~340gCarbs
~15gFat

Performance Integration: This high-carb cycle is heavily geared towards generating a "vascular pump" and extreme intracellular water retention (glycogen storage). The emphasis on nitric oxide precursors (like beetroot) and rapid gastric-clearing starches makes this ideal for pre-competition loading or peak volume training blocks.

Nutraceutical Support: Supplementation with L-Citrulline, Creatine Monohydrate, and a high-sodium electrolyte matrix is critical to maximize the volumizing effect of these specific carbohydrates.

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.