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	Chard Frittata with Salmon Flake & Quinoa RollOmega-3 Protein This protein-centred combination uses chard, salmon flake and quinoa roll to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	150 g egg whites 55 g Salmon Flake 55 g Quinoa Roll 80 g Chard 4 g olive oil 200 g egg whites 75 g Salmon Flake 75 g Quinoa Roll 105 g Chard 5 g olive oil 250 g egg whites 90 g Salmon Flake 90 g Quinoa Roll 135 g Chard 7 g olive oil	~380 kcal~510 kcal~640 kcal P: 34g46g57g \| C: 36g48g60g \| F: 11g15g19g
B	Greek Skyr with Ground Lupin & ClementinePlant Protein Pairing This protein-centred combination uses greek skyr, ground lupin and clementine to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	200 g Greek Skyr 5 g whey isolate 30 g Ground Lupin 70 g Clementine 15 g mixed seeds 270 g Greek Skyr 7 g whey isolate 40 g Ground Lupin 95 g Clementine 20 g mixed seeds 335 g Greek Skyr 8 g whey isolate 50 g Ground Lupin 115 g Clementine 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	Thyme Veal with Buckwheat & Charred CourgetteProtein Distribution This protein-centred combination uses thyme veal, buckwheat and charred courgette to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	150 g Thyme Veal 190 g cooked Buckwheat 100 g Charred Courgette 9 g olive oil 200 g Thyme Veal 255 g cooked Buckwheat 135 g Charred Courgette 12 g olive oil 250 g Thyme Veal 315 g cooked Buckwheat 165 g Charred Courgette 15 g olive oil	~480 kcal~645 kcal~810 kcal P: 44g59g73g \| C: 45g60g75g \| F: 14g19g24g
B	White Bean Lupin Fritter with Buckwheat Groats & Paprika PepperPlant Protein Pairing This protein-centred combination uses white bean lupin fritter, buckwheat groats and paprika pepper to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	180 g White Bean Lupin Fritter 160 g cooked Buckwheat Groats 100 g Paprika Pepper 4 g olive oil 240 g White Bean Lupin Fritter 215 g cooked Buckwheat Groats 135 g Paprika Pepper 5 g olive oil 300 g White Bean Lupin Fritter 265 g cooked Buckwheat Groats 165 g Paprika Pepper 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	Whey Ricotta with Blood Orange & Spelt CrispDairy Protein Matrix This protein-centred combination uses whey ricotta, blood orange and spelt crisp to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	170 g Whey Ricotta 8 g whey isolate 70 g Blood Orange 8 g Spelt Crisp 15 g plain oatcake 230 g Whey Ricotta 11 g whey isolate 95 g Blood Orange 11 g Spelt Crisp 20 g plain oatcake 285 g Whey Ricotta 13 g whey isolate 115 g Blood Orange 13 g Spelt Crisp 25 g plain oatcake	~230 kcal~305 kcal~380 kcal P: 21g28g35g \| C: 21g28g35g \| F: 7g9g11g
B	Lean Ham Kefir Roll with Flax Cracker & Celeriac SlawALA-Rich Protein Pair This protein-centred combination uses lean ham kefir roll, flax cracker and celeriac slaw to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	100 g Lean Ham Kefir Roll 30 g Flax Cracker 80 g Celeriac Slaw 135 g Lean Ham Kefir Roll 40 g Flax Cracker 105 g Celeriac Slaw 165 g Lean Ham Kefir Roll 50 g Flax Cracker 135 g Celeriac Slaw	~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	Tarragon Prawn with Fava Risotto & EndiveProtein Distribution This protein-centred combination uses tarragon prawn, fava risotto and endive to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	135 g Tarragon Prawn 170 g cooked Fava Risotto 120 g Endive 7 g olive oil 180 g Tarragon Prawn 230 g cooked Fava Risotto 160 g Endive 9 g olive oil 225 g Tarragon Prawn 285 g cooked Fava Risotto 200 g Endive 12 g olive oil	~435 kcal~575 kcal~710 kcal P: 39g52g64g \| C: 40g53g66g \| F: 13g17g21g
B	Fromage Blanc–Borlotti Cakes with Buckwheat Potato Cake & Sumac TomatoComplementary Protein This protein-centred combination uses fromage blanc–borlotti cakes, buckwheat potato cake and sumac tomato to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	230 g Fromage Blanc–Borlotti Cakes 180 g cooked Buckwheat Potato Cake 120 g Sumac Tomato 5 g olive oil 310 g Fromage Blanc–Borlotti Cakes 240 g cooked Buckwheat Potato Cake 160 g Sumac Tomato 7 g olive oil 385 g Fromage Blanc–Borlotti Cakes 300 g cooked Buckwheat Potato Cake 200 g Sumac Tomato 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