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	Celeriac Frittata with Tuna & Farro BreadComplete Protein This protein-centred combination uses celeriac, tuna and farro bread to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	150 g egg whites 55 g Tuna 55 g Farro Bread 80 g Celeriac 4 g olive oil 200 g egg whites 75 g Tuna 75 g Farro Bread 105 g Celeriac 5 g olive oil 250 g egg whites 90 g Tuna 90 g Farro Bread 135 g Celeriac 7 g olive oil	~380 kcal~510 kcal~640 kcal P: 34g46g57g \| C: 36g48g60g \| F: 11g15g19g
B	Kefir Fromage with Sesame Oats & MulberryDairy Protein Matrix This protein-centred combination uses kefir fromage, sesame oats and mulberry to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	200 g Kefir Fromage 12 g whey isolate 30 g Sesame Oats 70 g Mulberry 15 g mixed seeds 270 g Kefir Fromage 16 g whey isolate 40 g Sesame Oats 95 g Mulberry 20 g mixed seeds 335 g Kefir Fromage 20 g whey isolate 50 g Sesame Oats 115 g Mulberry 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	Lemon Sole with Rye Berries & RadicchioProtein Distribution This protein-centred combination uses lemon sole, rye berries and radicchio to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	150 g Lemon Sole 190 g cooked Rye Berries 100 g Radicchio 9 g olive oil 200 g Lemon Sole 255 g cooked Rye Berries 135 g Radicchio 12 g olive oil 250 g Lemon Sole 315 g cooked Rye Berries 165 g Radicchio 15 g olive oil	~480 kcal~645 kcal~810 kcal P: 44g59g73g \| C: 45g60g75g \| F: 14g19g24g
B	Haricot Pea Medallion with Millet Pilaf & Coriander KalePlant Protein Pairing This protein-centred combination uses haricot pea medallion, millet pilaf and coriander kale to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	180 g Haricot Pea Medallion 160 g cooked Millet Pilaf 100 g Coriander Kale 4 g olive oil 240 g Haricot Pea Medallion 215 g cooked Millet Pilaf 135 g Coriander Kale 5 g olive oil 300 g Haricot Pea Medallion 265 g cooked Millet Pilaf 165 g Coriander Kale 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	Pressed Curd Cheese with Blackcurrant & Buckwheat CrispDairy Protein Matrix This protein-centred combination uses pressed curd cheese, blackcurrant and buckwheat crisp to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	170 g Pressed Curd Cheese 4 g whey isolate 70 g Blackcurrant 8 g Buckwheat Crisp 15 g plain oatcake 230 g Pressed Curd Cheese 5 g whey isolate 95 g Blackcurrant 11 g Buckwheat Crisp 20 g plain oatcake 285 g Pressed Curd Cheese 7 g whey isolate 115 g Blackcurrant 13 g Buckwheat Crisp 25 g plain oatcake	~230 kcal~305 kcal~380 kcal P: 21g28g35g \| C: 21g28g35g \| F: 7g9g11g
B	Venison Quark Roll with Fava Oatcake & Caper CucumberProtein Distribution This protein-centred combination uses venison quark roll, fava oatcake and caper cucumber to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	100 g Venison Quark Roll 30 g Fava Oatcake 80 g Caper Cucumber 135 g Venison Quark Roll 40 g Fava Oatcake 105 g Caper Cucumber 165 g Venison Quark Roll 50 g Fava Oatcake 135 g Caper Cucumber	~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	Caper Sardine with Millet & ChardOmega-3 Protein This protein-centred combination uses caper sardine, millet and chard to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	135 g Caper Sardine 170 g cooked Millet 120 g Chard 7 g olive oil 180 g Caper Sardine 230 g cooked Millet 160 g Chard 9 g olive oil 225 g Caper Sardine 285 g cooked Millet 200 g Chard 12 g olive oil	~435 kcal~575 kcal~710 kcal P: 39g52g64g \| C: 40g53g66g \| F: 13g17g21g
B	Cottage Cheese–Black-Eyed Bean Patties with Quinoa Potato Bake & Lovage AsparagusComplementary Protein This protein-centred combination uses cottage cheese–black-eyed bean patties, quinoa potato bake and lovage asparagus to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	230 g Cottage Cheese–Black-Eyed Bean Patties 180 g cooked Quinoa Potato Bake 120 g Lovage Asparagus 5 g olive oil 310 g Cottage Cheese–Black-Eyed Bean Patties 240 g cooked Quinoa Potato Bake 160 g Lovage Asparagus 7 g olive oil 385 g Cottage Cheese–Black-Eyed Bean Patties 300 g cooked Quinoa Potato Bake 200 g Lovage Asparagus 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