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	Fennel Frittata with Lean Ham & Potato SconeComplete Protein This protein-centred combination uses fennel, lean ham and potato scone to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	150 g egg whites 55 g Lean Ham 55 g Potato Scone 80 g Fennel 4 g olive oil 200 g egg whites 75 g Lean Ham 75 g Potato Scone 105 g Fennel 5 g olive oil 250 g egg whites 90 g Lean Ham 90 g Potato Scone 135 g Fennel 7 g olive oil	~380 kcal~510 kcal~640 kcal P: 34g46g57g \| C: 36g48g60g \| F: 11g15g19g
B	Low-Fat Ricotta with Sunflower Groats & QuinceDairy Protein Matrix This protein-centred combination uses low-fat ricotta, sunflower groats and quince to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	200 g Low-Fat Ricotta 5 g whey isolate 30 g Sunflower Groats 70 g Quince 15 g mixed seeds 270 g Low-Fat Ricotta 7 g whey isolate 40 g Sunflower Groats 95 g Quince 20 g mixed seeds 335 g Low-Fat Ricotta 8 g whey isolate 50 g Sunflower Groats 115 g Quince 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	Herbed Rabbit with Freekeh & PepperonataProtein Distribution This protein-centred combination uses herbed rabbit, freekeh and pepperonata to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	150 g Herbed Rabbit 190 g cooked Freekeh 100 g Pepperonata 9 g olive oil 200 g Herbed Rabbit 255 g cooked Freekeh 135 g Pepperonata 12 g olive oil 250 g Herbed Rabbit 315 g cooked Freekeh 165 g Pepperonata 15 g olive oil	~480 kcal~645 kcal~810 kcal P: 44g59g73g \| C: 45g60g75g \| F: 14g19g24g
B	Soy Seitan Slice with Freekeh & Bay Leaf CabbagePlant Protein Pairing This protein-centred combination uses soy seitan slice, freekeh and bay leaf cabbage to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	180 g Soy Seitan Slice 160 g cooked Freekeh 100 g Bay Leaf Cabbage 4 g olive oil 240 g Soy Seitan Slice 215 g cooked Freekeh 135 g Bay Leaf Cabbage 5 g olive oil 300 g Soy Seitan Slice 265 g cooked Freekeh 165 g Bay Leaf Cabbage 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	Cottage Cheese with Raspberry & PistachioDairy Protein Matrix This protein-centred combination uses cottage cheese, raspberry and pistachio to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	170 g Cottage Cheese 4 g whey isolate 70 g Raspberry 8 g Pistachio 15 g plain oatcake 230 g Cottage Cheese 5 g whey isolate 95 g Raspberry 11 g Pistachio 20 g plain oatcake 285 g Cottage Cheese 7 g whey isolate 115 g Raspberry 13 g Pistachio 25 g plain oatcake	~230 kcal~305 kcal~380 kcal P: 21g28g35g \| C: 21g28g35g \| F: 7g9g11g
B	Turkey Skyr Pinwheel with Lentil Wafer & Radish SliceProtein Distribution This protein-centred combination uses turkey skyr pinwheel, lentil wafer and radish slice to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	100 g Turkey Skyr Pinwheel 30 g Lentil Wafer 80 g Radish Slice 135 g Turkey Skyr Pinwheel 40 g Lentil Wafer 105 g Radish Slice 165 g Turkey Skyr Pinwheel 50 g Lentil Wafer 135 g Radish Slice	~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	Sage Pork Loin with Pearled Spelt & CeleriacProtein Distribution This protein-centred combination uses sage pork loin, pearled spelt and celeriac to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	135 g Sage Pork Loin 170 g cooked Pearled Spelt 120 g Celeriac 7 g olive oil 180 g Sage Pork Loin 230 g cooked Pearled Spelt 160 g Celeriac 9 g olive oil 225 g Sage Pork Loin 285 g cooked Pearled Spelt 200 g Celeriac 12 g olive oil	~435 kcal~575 kcal~710 kcal P: 39g52g64g \| C: 40g53g66g \| F: 13g17g21g
B	Cottage Cheese–Fava Cakes with Millet Pilaf & Marjoram BeetrootComplementary Protein This protein-centred combination uses cottage cheese–fava cakes, millet pilaf and marjoram beetroot to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	230 g Cottage Cheese–Fava Cakes 180 g cooked Millet Pilaf 120 g Marjoram Beetroot 5 g olive oil 310 g Cottage Cheese–Fava Cakes 240 g cooked Millet Pilaf 160 g Marjoram Beetroot 7 g olive oil 385 g Cottage Cheese–Fava Cakes 300 g cooked Millet Pilaf 200 g Marjoram Beetroot 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