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 strictly limits carbohydrates to deplete glycogen and accelerate lipid oxidation, while maintaining an exceptionally high protein intake to preserve myofibrillar cross-sectional area (muscle mass) during a caloric deficit.  |  Hydration: Consume 4–6 litres of fluid. Low-carb environments excrete sodium and water rapidly. Proper hydration ensures metabolic clearance.  |  Fats: Rely on high-bioavailability plant proteins. Fats should come from intrinsic protein sources (paneer, tofu) and functional seeds or oils.
🌅 Meal 1 — Morning Anabolic Guard 7:00 – 8:30 AM
# Meal Option & Ingredients Quantity Macros & Calories
A Egg & Avocado Salad CupsCold Start Chopped boiled egg folded with avocado, lemon and chive, spooned into gem lettuce cups. 2 Eggs
½ Avocado 3 Eggs
1 Avocado 4 Eggs
1 Avocado 		~385 kcal~505 kcal~630 kcal
P: 30g40g50g  |  NC: 23g30g38g  |  F: 19g25g31g
B Paneer Tikka Salad with Mint ChutneyGrilled Plant Grilled paneer tossed through salad leaves and onion with a mint chutney dressing. 120g Paneer
1.5 cups Salad 160g Paneer
2 cups Salad 200g Paneer
2.5 cups Salad 		~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 Grilled Sardines with Tomato & Onion SaladOily Fish Whole sardines grilled and served with a raw tomato, onion and parsley salad. 130g Sardines
1.5 cups Salad 170g Sardines
2 cups Salad 210g Sardines
2.5 cups Salad 		~475 kcal~635 kcal~800 kcal
P: 38g51g64g  |  NC: 29g38g48g  |  F: 23g31g39g
B Chicken Liver Pâté with CucumberOrgan Meat Chicken liver pâté set with butter and brandy, served with cucumber slices instead of toast. 90g Pâté
1 cup Cucumber 120g Pâté
1.5 cups Cucumber 150g Pâté
2 cups Cucumber 		~470 kcal~630 kcal~790 kcal
P: 36g49g61g  |  NC: 30g39g49g  |  F: 23g31g39g
⚡ Meal 3 — Anti-Catabolic Surge 4:30 – 5:30 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Roasted Pumpkin Seeds with TamariSeed Snack Pumpkin seeds roasted with tamari until crisp. 30g Seeds 40g Seeds 50g Seeds ~225 kcal~305 kcal~385 kcal
P: 18g24g30g  |  NC: 14g18g23g  |  F: 11g15g19g
B Lassi with Roasted Cumin & MintCultured Break Thin salted lassi with roasted cumin and torn mint, no sugar. 1 glass Lassi 1.5 glasses Lassi 2 glasses Lassi ~225 kcal~300 kcal~380 kcal
P: 16g22g28g  |  NC: 15g19g24g  |  F: 11g15g19g
🌙 Meal 4 — Nocturnal Muscle Preservation 7:30 – 9:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Baked Kingfish with Coriander ChutneyEvening Marine Kingfish steaks baked with a coriander and green chilli chutney crust. 130g Kingfish
1.5 cups Greens 170g Kingfish
2 cups Greens 210g Kingfish
2.5 cups Greens 		~415 kcal~560 kcal~700 kcal
P: 34g45g56g  |  NC: 25g34g43g  |  F: 20g27g34g
B Bottle Gourd Soup with CreamLight Close Bottle gourd simmered with garlic and blended smooth, finished with cream and pepper. 2 cups Soup 2.5 cups Soup 3 cups Soup
25g Cheese 		~410 kcal~555 kcal~700 kcal
P: 32g43g54g  |  NC: 26g35g44g  |  F: 20g27g34g
Daily Total (approx.)
~2000kcal
~180gProtein
~60gNet Carbs
~115gFat

Performance Integration: This protocol forces a state of gluconeogenesis. The extremely high protein intake is specifically engineered to ensure a positive nitrogen balance, preventing the body from catabolizing active muscle tissue for glucose during aggressive fat-loss phases or weight-cuts.

Nutraceutical Support: Supplementation with a robust electrolyte complex, BCAAs (Branched-Chain Amino Acids) intra-workout, and a multivitamin is critical. Without carbohydrates to shuttle water into the muscle, cramps and fatigue can escalate quickly.

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.