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	Leek Frittata with Chicken Sausage & Lentil BreadComplete Protein This protein-centred combination uses leek, chicken sausage and lentil bread to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	150 g egg whites 55 g Chicken Sausage 55 g Lentil Bread 80 g Leek 4 g olive oil 200 g egg whites 75 g Chicken Sausage 75 g Lentil Bread 105 g Leek 5 g olive oil 250 g egg whites 90 g Chicken Sausage 90 g Lentil Bread 135 g Leek 7 g olive oil	~380 kcal~510 kcal~640 kcal P: 34g46g57g \| C: 36g48g60g \| F: 11g15g19g
B	Soft Quark with Chia Oats & RaspberryALA-Rich Protein Pair This protein-centred combination uses soft quark, chia oats and raspberry to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	200 g Soft Quark 5 g whey isolate 30 g Chia Oats 70 g Raspberry 15 g mixed seeds 270 g Soft Quark 7 g whey isolate 40 g Chia Oats 95 g Raspberry 20 g mixed seeds 335 g Soft Quark 8 g whey isolate 50 g Chia Oats 115 g Raspberry 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	Oregano Tuna with Pearled Spelt & Tenderstem BroccoliProtein Distribution This protein-centred combination uses oregano tuna, pearled spelt and tenderstem broccoli to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	150 g Oregano Tuna 190 g cooked Pearled Spelt 100 g Tenderstem Broccoli 9 g olive oil 200 g Oregano Tuna 255 g cooked Pearled Spelt 135 g Tenderstem Broccoli 12 g olive oil 250 g Oregano Tuna 315 g cooked Pearled Spelt 165 g Tenderstem Broccoli 15 g olive oil	~480 kcal~645 kcal~810 kcal P: 44g59g73g \| C: 45g60g75g \| F: 14g19g24g
B	Black-Eyed Pea Seitan Slice with Black Quinoa & Dill FennelPlant Protein Pairing This protein-centred combination uses black-eyed pea seitan slice, black quinoa and dill fennel to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	180 g Black-Eyed Pea Seitan Slice 160 g cooked Black Quinoa 100 g Dill Fennel 4 g olive oil 240 g Black-Eyed Pea Seitan Slice 215 g cooked Black Quinoa 135 g Dill Fennel 5 g olive oil 300 g Black-Eyed Pea Seitan Slice 265 g cooked Black Quinoa 165 g Dill Fennel 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	Protein Yoghurt with Pear & Lupin FlakePlant Protein Pairing This protein-centred combination uses protein yoghurt, pear and lupin flake to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	170 g Protein Yoghurt 4 g whey isolate 70 g Pear 8 g Lupin Flake 15 g plain oatcake 230 g Protein Yoghurt 5 g whey isolate 95 g Pear 11 g Lupin Flake 20 g plain oatcake 285 g Protein Yoghurt 7 g whey isolate 115 g Pear 13 g Lupin Flake 25 g plain oatcake	~230 kcal~305 kcal~380 kcal P: 21g28g35g \| C: 21g28g35g \| F: 7g9g11g
B	Trout Cottage Mousse with Sesame Rusk & Celeriac SlawOmega-3 Protein This protein-centred combination uses trout cottage mousse, sesame rusk and celeriac slaw to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	100 g Trout Cottage Mousse 30 g Sesame Rusk 80 g Celeriac Slaw 135 g Trout Cottage Mousse 40 g Sesame Rusk 105 g Celeriac Slaw 165 g Trout Cottage Mousse 50 g Sesame Rusk 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	Basil Rabbit with Farro & TenderstemProtein Distribution This protein-centred combination uses basil rabbit, farro and tenderstem to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	135 g Basil Rabbit 170 g cooked Farro 120 g Tenderstem 7 g olive oil 180 g Basil Rabbit 230 g cooked Farro 160 g Tenderstem 9 g olive oil 225 g Basil Rabbit 285 g cooked Farro 200 g Tenderstem 12 g olive oil	~435 kcal~575 kcal~710 kcal P: 39g52g64g \| C: 40g53g66g \| F: 13g17g21g
B	Labneh–Black Bean Patties with Spelt Gnocchi & Rosemary ChardComplementary Protein This protein-centred combination uses labneh–black bean patties, spelt gnocchi and rosemary chard to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	230 g Labneh–Black Bean Patties 180 g cooked Spelt Gnocchi 120 g Rosemary Chard 5 g olive oil 310 g Labneh–Black Bean Patties 240 g cooked Spelt Gnocchi 160 g Rosemary Chard 7 g olive oil 385 g Labneh–Black Bean Patties 300 g cooked Spelt Gnocchi 200 g Rosemary Chard 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