Sports Nutrition
TrainersEye · MMSx Authority
◈ Performance ◆ Clinical Guidelines ◎ Athlete Portal
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Instructions: Select ONE option per meal. This Phase VI protocol is optimized for endurance athletes and fighters engaging in prolonged steady-state cardio (roadwork, rolling). It shifts the metabolic "crossover point," training the body to oxidize fat at higher exercise intensities while using ultra-high protein to prevent catabolism.  |  Hydration: Consume 5–6 litres of fluid. Sodium depletion is the primary cause of fatigue in fat-adapted endurance athletes. Generously salt all meals.  |  Fats: Dietary fats provide 60-70% of your total energy pool here. Utilize raw nuts, white butter, and MCT-rich coconut milk to sustain long-duration output.
🌅 Meal 1 — Morning Fat Oxidation 7:00 – 8:30 AM
# Meal Option & Ingredients Quantity Macros & Calories
A Cottage Cheese with Flax & BerriesSlow Protein Full-fat cottage cheese with ground flaxseed and a small portion of berries. 180g Cottage Cheese
½ cup Berries 240g Cottage Cheese
¾ cup Berries 300g Cottage Cheese
1 cup Berries 		~385 kcal~505 kcal~630 kcal
P: 30g40g50g  |  NC: 23g30g38g  |  F: 19g25g31g
B Egg White & Whole Egg Frittata with HerbsMixed Egg Two whole eggs extended with whites and baked flat with parsley, chive and courgette. 1 slice Frittata 1.5 slices Frittata 2 slices Frittata ~380 kcal~500 kcal~625 kcal
P: 28g38g48g  |  NC: 24g31g39g  |  F: 19g25g31g
☀️ Meal 2 — Mid-Day Sustenance 12:30 – 2:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Roast Beef & Horseradish Chicory CupsHandheld Midday Rare roast beef slices rolled with horseradish cream into crisp chicory leaves. 120g Beef
1 cup Chicory 160g Beef
1.5 cups Chicory 200g Beef
2 cups Chicory 		~475 kcal~635 kcal~800 kcal
P: 38g51g64g  |  NC: 29g38g48g  |  F: 23g31g39g
B Mackerel with Beetroot & HorseradishOily Fish Grilled mackerel with a small portion of beetroot and horseradish crème fraîche. 120g Mackerel
1 cup Beetroot 160g Mackerel
1.5 cups Beetroot 200g Mackerel
2 cups Beetroot 		~470 kcal~630 kcal~790 kcal
P: 36g49g61g  |  NC: 30g39g49g  |  F: 23g31g39g
⚡ Meal 3 — Pre-Endurance Fat Load 4:30 – 5:30 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Edamame with Chilli SaltLegume Snack Steamed edamame pods tossed in chilli salt. 90g Edamame 120g Edamame 150g Edamame ~225 kcal~305 kcal~385 kcal
P: 18g24g30g  |  NC: 14g18g23g  |  F: 11g15g19g
B Kefir with Ground WalnutCultured Break Plain kefir stirred with ground walnut and cinnamon. 1 glass Kefir
10g Walnut 1 glass Kefir
15g Walnut 1.5 glasses Kefir
20g Walnut 		~225 kcal~300 kcal~380 kcal
P: 16g22g28g  |  NC: 15g19g24g  |  F: 11g15g19g
🌙 Meal 4 — Post-Endurance Repair 7:30 – 9:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Pork Chop with Braised Cabbage & AppleEvening Cut Pork chop seared and served with cabbage braised with a small amount of apple and caraway. 120g Pork
1.5 cups Cabbage 160g Pork
2 cups Cabbage 200g Pork
2.5 cups Cabbage 		~415 kcal~560 kcal~700 kcal
P: 34g45g56g  |  NC: 25g34g43g  |  F: 20g27g34g
B Chicken & Watercress BrothLight Close Clear chicken broth with shredded meat and a handful of watercress wilted in at the end. 2 cups Broth 2.5 cups Broth 3 cups Broth
25g Cheese 		~410 kcal~555 kcal~700 kcal
P: 32g43g54g  |  NC: 26g35g44g  |  F: 20g27g34g
Daily Total (approx.)
~2000kcal
~165gProtein
~45gNet Carbs
~130gFat

Performance Integration: This specific protocol forces the body to rely on lipolysis (fat oxidation) during prolonged, steady-state exertion (e.g., LISS cardio, roadwork, endurance cycling). The extremely high protein intake ensures that, even in a carb-depleted state, the body does not catabolize muscle tissue for glucose.

Nutraceutical Support: Supplementation with L-Carnitine (to transport fatty acids into the mitochondria) and a robust electrolyte complex (sodium/potassium/magnesium) is absolutely critical to prevent cramping and fatigue during fat-adapted endurance training.

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

EXTENSIVE DISCLAIMER: This is an aggressive professional sports nutrition blueprint, NOT a standard medical diet. Prolonged high-protein/low-carb diets place stress on renal filtration and hepatic pathways. NOT INTENDED FOR PATIENTS WITH KIDNEY OR LIVER DYSFUNCTION. Always consult your sports physician or registered dietitian before executing extreme macro-cycling.