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	Aubergine Frittata with Turkey Mince & Spelt ToastComplete Protein This protein-centred combination uses aubergine, turkey mince and spelt toast to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	150 g egg whites 55 g Turkey Mince 55 g Spelt Toast 80 g Aubergine 4 g olive oil 200 g egg whites 75 g Turkey Mince 75 g Spelt Toast 105 g Aubergine 5 g olive oil 250 g egg whites 90 g Turkey Mince 90 g Spelt Toast 135 g Aubergine 7 g olive oil	~380 kcal~510 kcal~640 kcal P: 34g46g57g \| C: 36g48g60g \| F: 11g15g19g
B	Lactose-Free Skyr with Spelt Bran & DateDairy Protein Matrix This protein-centred combination uses lactose-free skyr, spelt bran and date to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	200 g Lactose-Free Skyr 5 g whey isolate 30 g Spelt Bran 70 g Date 15 g mixed seeds 270 g Lactose-Free Skyr 7 g whey isolate 40 g Spelt Bran 95 g Date 20 g mixed seeds 335 g Lactose-Free Skyr 8 g whey isolate 50 g Spelt Bran 115 g Date 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	Basil Sea Bass with Lupin Couscous & Roasted AuberginePlant Protein Pairing This protein-centred combination uses basil sea bass, lupin couscous and roasted aubergine to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	150 g Basil Sea Bass 190 g cooked Lupin Couscous 100 g Roasted Aubergine 9 g olive oil 200 g Basil Sea Bass 255 g cooked Lupin Couscous 135 g Roasted Aubergine 12 g olive oil 250 g Basil Sea Bass 315 g cooked Lupin Couscous 165 g Roasted Aubergine 15 g olive oil	~480 kcal~645 kcal~810 kcal P: 44g59g73g \| C: 45g60g75g \| F: 14g19g24g
B	Walnut Lentil Loaf with Oat Groats & Basil AubergineALA-Rich Protein Pair This protein-centred combination uses walnut lentil loaf, oat groats and basil aubergine to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	180 g Walnut Lentil Loaf 160 g cooked Oat Groats 100 g Basil Aubergine 4 g olive oil 240 g Walnut Lentil Loaf 215 g cooked Oat Groats 135 g Basil Aubergine 5 g olive oil 300 g Walnut Lentil Loaf 265 g cooked Oat Groats 165 g Basil Aubergine 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	Cultured Cottage Cheese with Strawberry & Pea CrispDairy Protein Matrix This protein-centred combination uses cultured cottage cheese, strawberry and pea crisp to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	170 g Cultured Cottage Cheese 4 g whey isolate 70 g Strawberry 8 g Pea Crisp 15 g plain oatcake 230 g Cultured Cottage Cheese 5 g whey isolate 95 g Strawberry 11 g Pea Crisp 20 g plain oatcake 285 g Cultured Cottage Cheese 7 g whey isolate 115 g Strawberry 13 g Pea Crisp 25 g plain oatcake	~230 kcal~305 kcal~380 kcal P: 21g28g35g \| C: 21g28g35g \| F: 7g9g11g
B	Lupin Skyr Cup with Rye Crisp & Sorrel LeafPlant Protein Pairing This protein-centred combination uses lupin skyr cup, rye crisp and sorrel leaf to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	100 g Lupin Skyr Cup 30 g Rye Crisp 80 g Sorrel Leaf 135 g Lupin Skyr Cup 40 g Rye Crisp 105 g Sorrel Leaf 165 g Lupin Skyr Cup 50 g Rye Crisp 135 g Sorrel Leaf	~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	Fennel Salmon with Cannellini Polenta & RocketOmega-3 Protein This protein-centred combination uses fennel salmon, cannellini polenta and rocket to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	135 g Fennel Salmon 170 g cooked Cannellini Polenta 120 g Rocket 7 g olive oil 180 g Fennel Salmon 230 g cooked Cannellini Polenta 160 g Rocket 9 g olive oil 225 g Fennel Salmon 285 g cooked Cannellini Polenta 200 g Rocket 12 g olive oil	~435 kcal~575 kcal~710 kcal P: 39g52g64g \| C: 40g53g66g \| F: 13g17g21g
B	Quark–Flageolet Fritters with Oat Groat Cake & Oregano ArtichokeComplementary Protein This protein-centred combination uses quark–flageolet fritters, oat groat cake and oregano artichoke to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	230 g Quark–Flageolet Fritters 180 g cooked Oat Groat Cake 120 g Oregano Artichoke 5 g olive oil 310 g Quark–Flageolet Fritters 240 g cooked Oat Groat Cake 160 g Oregano Artichoke 7 g olive oil 385 g Quark–Flageolet Fritters 300 g cooked Oat Groat Cake 200 g Oregano Artichoke 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