TrainersEye — National-Level Sports Nutrition (High Protein Cycle V)

Daily Calories:

Instructions: Select ONE option per meal (A = Indian, B = Global). This Phase V protocol combines ultra-dense protein sources with strategic micronutrients to repair fast-twitch muscle fibers post-heavy exertion. Carbohydrates are moderated to prevent fat spillover while ensuring sufficient glycogen for strength endurance. | Hydration: Consume 4–5 litres of fluid. High protein turnover requires massive water volume to facilitate renal clearance of nitrogenous waste. | Fats: Prioritize healthy fats for androgenic hormone support. Ghee, olive oil, and seeds will maintain optimal testosterone levels during intensive training phases.

🌅 Meal 1 — Morning Anabolic Guard 7:00 – 8:30 AM

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Rocket Frittata with Crab & Lupin RollPlant Protein Pairing This protein-centred combination uses rocket, crab and lupin roll to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	150 g egg whites 55 g Crab 55 g Lupin Roll 80 g Rocket 4 g olive oil 200 g egg whites 75 g Crab 75 g Lupin Roll 105 g Rocket 5 g olive oil 250 g egg whites 90 g Crab 90 g Lupin Roll 135 g Rocket 7 g olive oil	~380 kcal~510 kcal~640 kcal P: 34g46g57g \| C: 36g48g60g \| F: 11g15g19g
B	Soft Fromage Blanc with Hemp Groats & StrawberryALA-Rich Protein Pair This protein-centred combination uses soft fromage blanc, hemp groats and strawberry to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	200 g Soft Fromage Blanc 5 g whey isolate 30 g Hemp Groats 70 g Strawberry 15 g mixed seeds 270 g Soft Fromage Blanc 7 g whey isolate 40 g Hemp Groats 95 g Strawberry 20 g mixed seeds 335 g Soft Fromage Blanc 8 g whey isolate 50 g Hemp Groats 115 g Strawberry 25 g mixed seeds	~380 kcal~510 kcal~640 kcal P: 32g43g54g \| C: 38g51g63g \| F: 11g15g19g

☀️ Meal 2 — Mid-Day Nitrogen Retention 12:30 – 2:00 PM

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Lovage Pollock with Sorghum & SorrelProtein Distribution This protein-centred combination uses lovage pollock, sorghum and sorrel to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	150 g Lovage Pollock 190 g cooked Sorghum 100 g Sorrel 9 g olive oil 200 g Lovage Pollock 255 g cooked Sorghum 135 g Sorrel 12 g olive oil 250 g Lovage Pollock 315 g cooked Sorghum 165 g Sorrel 15 g olive oil	~480 kcal~645 kcal~810 kcal P: 44g59g73g \| C: 45g60g75g \| F: 14g19g24g
B	Sorghum Mycoprotein Cutlet with Amaranth & Sumac RocketPlant Protein Pairing This protein-centred combination uses sorghum mycoprotein cutlet, amaranth and sumac rocket to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	180 g Sorghum Mycoprotein Cutlet 160 g cooked Amaranth 100 g Sumac Rocket 4 g olive oil 240 g Sorghum Mycoprotein Cutlet 215 g cooked Amaranth 135 g Sumac Rocket 5 g olive oil 300 g Sorghum Mycoprotein Cutlet 265 g cooked Amaranth 165 g Sumac Rocket 7 g olive oil	~480 kcal~645 kcal~810 kcal P: 42g56g69g \| C: 47g63g79g \| F: 14g19g24g

⚡ Meal 3 — Pre/Post Workout Amino Surge 4:30 – 5:30 PM

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Lemon Kefir Curd with Nectarine & Rye FlakeDairy Protein Matrix This protein-centred combination uses lemon kefir curd, nectarine and rye flake to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	170 g Lemon Kefir Curd 15 g whey isolate 70 g Nectarine 8 g Rye Flake 15 g plain oatcake 230 g Lemon Kefir Curd 20 g whey isolate 95 g Nectarine 11 g Rye Flake 20 g plain oatcake 285 g Lemon Kefir Curd 25 g whey isolate 115 g Nectarine 13 g Rye Flake 25 g plain oatcake	~230 kcal~305 kcal~380 kcal P: 21g28g35g \| C: 21g28g35g \| F: 7g9g11g
B	Guinea Fowl Skyr Bites with Lupin Crisp & Beetroot RelishPlant Protein Pairing This protein-centred combination uses guinea fowl skyr bites, lupin crisp and beetroot relish to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	100 g Guinea Fowl Skyr Bites 30 g Lupin Crisp 80 g Beetroot Relish 135 g Guinea Fowl Skyr Bites 40 g Lupin Crisp 105 g Beetroot Relish 165 g Guinea Fowl Skyr Bites 50 g Lupin Crisp 135 g Beetroot Relish	~230 kcal~305 kcal~380 kcal P: 19g25g32g \| C: 23g31g38g \| F: 7g9g11g

🌙 Meal 4 — Nocturnal Myofibrillar Repair 7:30 – 9:00 PM

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Bay Leaf Tuna with Wholewheat Orzo & AsparagusProtein Distribution This protein-centred combination uses bay leaf tuna, wholewheat orzo and asparagus to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	135 g Bay Leaf Tuna 170 g cooked Wholewheat Orzo 120 g Asparagus 7 g olive oil 180 g Bay Leaf Tuna 230 g cooked Wholewheat Orzo 160 g Asparagus 9 g olive oil 225 g Bay Leaf Tuna 285 g cooked Wholewheat Orzo 200 g Asparagus 12 g olive oil	~435 kcal~575 kcal~710 kcal P: 39g52g64g \| C: 40g53g66g \| F: 13g17g21g
B	Quark–Butter Bean Croquettes with Barley Risotto & Sumac RocketComplementary Protein This protein-centred combination uses quark–butter bean croquettes, barley risotto and sumac rocket to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	230 g Quark–Butter Bean Croquettes 180 g cooked Barley Risotto 120 g Sumac Rocket 5 g olive oil 310 g Quark–Butter Bean Croquettes 240 g cooked Barley Risotto 160 g Sumac Rocket 7 g olive oil 385 g Quark–Butter Bean Croquettes 300 g cooked Barley Risotto 200 g Sumac Rocket 8 g olive oil	~435 kcal~575 kcal~710 kcal P: 37g49g60g \| C: 42g56g70g \| F: 13g17g21g

Daily Total (approx.)

~2000kcal

~180gProtein

~140gCarbs

~75gFat

Performance Integration: This High Protein plan is explicitly designed to maximize Fast-Twitch Muscle Recovery and Strength Endurance. By consistently hitting the leucine threshold (~3g per meal), Muscle Protein Synthesis (MPS) is spiked repeatedly. Carbohydrates are moderated to prevent fat spillover while fueling heavy resistance blocks.

Nutraceutical Support: Supplementation with Creatine Monohydrate (5g/day) is mandatory to assist ATP regeneration during high-intensity lifting. Omega-3 fatty acids (EPA/DHA) are recommended to reduce systemic inflammation from protein breakdown.

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. Prolonged high-protein diets require robust kidney function. NOT INTENDED FOR PATIENTS WITH RENAL OR HEPATIC DYSFUNCTION. Always consult your sports physician, registered dietitian, or principal investigator before executing aggressive macro-cycling.

TrainersEye Sports Diet System

HIGH PROTEIN CYCLE V — FAST-TWITCH RECOVERY & STRENGTH ENDURANCE