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 combines exceptionally high protein density with moderate caloric intake to promote lean muscle accretion while simultaneously conditioning the metabolism to oxidize fat.  |  Hydration: Consume 4–5 litres of fluid. Muscle protein synthesis and amino acid transport rely heavily on optimal cellular hydration.  |  Fats: Moderate intake of high-quality fats (MCTs, Omega-3s) is maintained to sustain hormone production during intense metabolic conditioning blocks.
🌅 Meal 1 — Morning Anabolic Guard 7:00 – 8:30 AM
# Meal Option & Ingredients Quantity Macros & Calories
A Paneer Kathi Roll with Onion & MintDual Protein Low-fat paneer cubes tossed in dry masala and rolled into a wholewheat roti with onion and mint. 1 Roll
80g Paneer 1.5 Rolls
110g Paneer 2 Rolls
140g Paneer 		~380 kcal~510 kcal~640 kcal
P: 34g46g57g  |  C: 36g48g60g  |  F: 11g15g19g
B Greek Yoghurt with Sattu & WalnutLegume & Dairy Thick Greek yoghurt stirred with roasted gram sattu and crushed walnut. 200g Yoghurt
20g Sattu 270g Yoghurt
28g Sattu 340g Yoghurt
36g Sattu 		~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 Soya Chunk & Rajma Bowl with Brown RicePlant Protein Stack Soya chunks and kidney beans cooked together in a light masala over brown rice. 1.5 cups Bowl
½ cup Rice 2 cups Bowl
¾ cup Rice 2.5 cups Bowl
1 cup Rice 		~480 kcal~645 kcal~810 kcal
P: 44g59g73g  |  C: 45g60g75g  |  F: 14g19g24g
B Grilled Fish with Lentil SaladMarine & Pulse Firm white fish grilled and served over a puy lentil and herb salad. 140g Fish
1 cup Lentil Salad 185g Fish
1.5 cups Lentil Salad 230g Fish
2 cups Lentil Salad 		~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 Roasted Soy Nut & Cheese CubePortable Protein Roasted soy nuts with cubes of aged cheese, dense protein with no preparation. 30g Soy Nuts
25g Cheese 40g Soy Nuts
35g Cheese 50g Soy Nuts
45g Cheese 		~230 kcal~305 kcal~380 kcal
P: 21g28g35g  |  C: 21g28g35g  |  F: 7g9g11g
B Sprouted Moong Chaat with LemonPlant Snack Sprouted moong with onion, tomato, coriander and lemon. 1.5 cups Chaat 2 cups Chaat 2.5 cups Chaat ~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 Chicken Tikka with Chana SaladEvening Anchor Chicken marinated in curd and spice, grilled and served with a chickpea salad. 140g Chicken
1 cup Chana Salad 185g Chicken
1.5 cups Chana Salad 230g Chicken
2 cups Chana Salad 		~435 kcal~575 kcal~710 kcal
P: 39g52g64g  |  C: 40g53g66g  |  F: 13g17g21g
B Egg Drop Soup with Tofu & GreensLight Close Beaten egg swirled into a clear broth with silken tofu and leafy greens. 2 cups Soup
80g Tofu 2.5 cups Soup
110g Tofu 3 cups Soup
140g Tofu 		~435 kcal~575 kcal~710 kcal
P: 37g49g60g  |  C: 42g56g70g  |  F: 13g17g21g
Daily Total (approx.)
~2000kcal
~185gProtein
~130gCarbs
~70gFat

Performance Integration: This High Protein plan is explicitly designed to maximize Lean Mass Accretion and Metabolic Conditioning. By consistently hitting the leucine threshold (~3g per meal), Muscle Protein Synthesis (MPS) is spiked repeatedly. Carbohydrates are moderated to force the body into oxidizing fat for energy while fueling heavy resistance blocks.

Nutraceutical Support: Supplementation with Creatine Monohydrate (5g/day) is mandatory to assist ATP regeneration during high-intensity blocks. 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.