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	Broccoli Frittata with John Dory & Bean FlatbreadComplete Protein This protein-centred combination uses broccoli, john dory and bean flatbread to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	150 g egg whites 55 g John Dory 55 g Bean Flatbread 80 g Broccoli 4 g olive oil 200 g egg whites 75 g John Dory 75 g Bean Flatbread 105 g Broccoli 5 g olive oil 250 g egg whites 90 g John Dory 90 g Bean Flatbread 135 g Broccoli 7 g olive oil	~380 kcal~510 kcal~640 kcal P: 34g46g57g \| C: 36g48g60g \| F: 11g15g19g
B	Fromage Frais with Buckwheat Flakes & GooseberryDairy Protein Matrix This protein-centred combination uses fromage frais, buckwheat flakes and gooseberry to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	200 g Fromage Frais 5 g whey isolate 30 g Buckwheat Flakes 70 g Gooseberry 15 g mixed seeds 270 g Fromage Frais 7 g whey isolate 40 g Buckwheat Flakes 95 g Gooseberry 20 g mixed seeds 335 g Fromage Frais 8 g whey isolate 50 g Buckwheat Flakes 115 g Gooseberry 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	Tarragon Prawn with Beluga Lentils & Wilted ChardProtein Distribution This protein-centred combination uses tarragon prawn, beluga lentils and wilted chard to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	150 g Tarragon Prawn 190 g cooked Beluga Lentils 100 g Wilted Chard 9 g olive oil 200 g Tarragon Prawn 255 g cooked Beluga Lentils 135 g Wilted Chard 12 g olive oil 250 g Tarragon Prawn 315 g cooked Beluga Lentils 165 g Wilted Chard 15 g olive oil	~480 kcal~645 kcal~810 kcal P: 44g59g73g \| C: 45g60g75g \| F: 14g19g24g
B	Lupin Parsley Roulade with Amaranth & Oregano ArtichokePlant Protein Pairing This protein-centred combination uses lupin parsley roulade, amaranth and oregano artichoke to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	180 g Lupin Parsley Roulade 160 g cooked Amaranth 100 g Oregano Artichoke 4 g olive oil 240 g Lupin Parsley Roulade 215 g cooked Amaranth 135 g Oregano Artichoke 5 g olive oil 300 g Lupin Parsley Roulade 265 g cooked Amaranth 165 g Oregano Artichoke 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	Fromage Frais with Redcurrant & Sorghum PuffDairy Protein Matrix This protein-centred combination uses fromage frais, redcurrant and sorghum puff to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	170 g Fromage Frais 8 g whey isolate 70 g Redcurrant 8 g Sorghum Puff 15 g plain oatcake 230 g Fromage Frais 11 g whey isolate 95 g Redcurrant 11 g Sorghum Puff 20 g plain oatcake 285 g Fromage Frais 13 g whey isolate 115 g Redcurrant 13 g Sorghum Puff 25 g plain oatcake	~230 kcal~305 kcal~380 kcal P: 21g28g35g \| C: 21g28g35g \| F: 7g9g11g
B	Seitan Quark Bites with Pea Wafer & Chard RibbonPlant Protein Pairing This protein-centred combination uses seitan quark bites, pea wafer and chard ribbon to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	100 g Seitan Quark Bites 30 g Pea Wafer 80 g Chard Ribbon 135 g Seitan Quark Bites 40 g Pea Wafer 105 g Chard Ribbon 165 g Seitan Quark Bites 50 g Pea Wafer 135 g Chard Ribbon	~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	Chervil Haddock with Rye Berries & SpinachProtein Distribution This protein-centred combination uses chervil haddock, rye berries and spinach to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	135 g Chervil Haddock 170 g cooked Rye Berries 120 g Spinach 7 g olive oil 180 g Chervil Haddock 230 g cooked Rye Berries 160 g Spinach 9 g olive oil 225 g Chervil Haddock 285 g cooked Rye Berries 200 g Spinach 12 g olive oil	~435 kcal~575 kcal~710 kcal P: 39g52g64g \| C: 40g53g66g \| F: 13g17g21g
B	Kefir Cheese–Puy Lentil Terrine with Lupin Rice Bake & Parsley CarrotPlant Protein Pairing This protein-centred combination uses kefir cheese–puy lentil terrine, lupin rice bake and parsley carrot to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	230 g Kefir Cheese–Puy Lentil Terrine 180 g cooked Lupin Rice Bake 120 g Parsley Carrot 5 g olive oil 310 g Kefir Cheese–Puy Lentil Terrine 240 g cooked Lupin Rice Bake 160 g Parsley Carrot 7 g olive oil 385 g Kefir Cheese–Puy Lentil Terrine 300 g cooked Lupin Rice Bake 200 g Parsley Carrot 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