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	Kale Frittata with Turkey Kofta & Chickpea FlatbreadComplete Protein This protein-centred combination uses kale, turkey kofta and chickpea flatbread to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	150 g egg whites 55 g Turkey Kofta 55 g Chickpea Flatbread 80 g Kale 4 g olive oil 200 g egg whites 75 g Turkey Kofta 75 g Chickpea Flatbread 105 g Kale 5 g olive oil 250 g egg whites 90 g Turkey Kofta 90 g Chickpea Flatbread 135 g Kale 7 g olive oil	~380 kcal~510 kcal~640 kcal P: 34g46g57g \| C: 36g48g60g \| F: 11g15g19g
B	Kefir Yoghurt with Rye Protein Crisp & PlumDairy Protein Matrix This protein-centred combination uses kefir yoghurt, rye protein crisp and plum to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	200 g Kefir Yoghurt 12 g whey isolate 30 g Rye Protein Crisp 70 g Plum 15 g mixed seeds 270 g Kefir Yoghurt 16 g whey isolate 40 g Rye Protein Crisp 95 g Plum 20 g mixed seeds 335 g Kefir Yoghurt 20 g whey isolate 50 g Rye Protein Crisp 115 g Plum 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	Fennel Mackerel with Farro & SpinachOmega-3 Protein This protein-centred combination uses fennel mackerel, farro and spinach to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	150 g Fennel Mackerel 190 g cooked Farro 100 g Spinach 9 g olive oil 200 g Fennel Mackerel 255 g cooked Farro 135 g Spinach 12 g olive oil 250 g Fennel Mackerel 315 g cooked Farro 165 g Spinach 15 g olive oil	~480 kcal~645 kcal~810 kcal P: 44g59g73g \| C: 45g60g75g \| F: 14g19g24g
B	Almond Lupin Fritter with Barley Pilaf & Chervil BroccoliPlant Protein Pairing This protein-centred combination uses almond lupin fritter, barley pilaf and chervil broccoli to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	180 g Almond Lupin Fritter 160 g cooked Barley Pilaf 100 g Chervil Broccoli 4 g olive oil 240 g Almond Lupin Fritter 215 g cooked Barley Pilaf 135 g Chervil Broccoli 5 g olive oil 300 g Almond Lupin Fritter 265 g cooked Barley Pilaf 165 g Chervil Broccoli 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	Soft Quark with Date & Sorghum PuffDairy Protein Matrix This protein-centred combination uses soft quark, date and sorghum puff to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	170 g Soft Quark 4 g whey isolate 70 g Date 8 g Sorghum Puff 15 g plain oatcake 230 g Soft Quark 5 g whey isolate 95 g Date 11 g Sorghum Puff 20 g plain oatcake 285 g Soft Quark 7 g whey isolate 115 g Date 13 g Sorghum Puff 25 g plain oatcake	~230 kcal~305 kcal~380 kcal P: 21g28g35g \| C: 21g28g35g \| F: 7g9g11g
B	Mycoprotein Fromage Parcel with Quinoa Wafer & Fennel SlawPlant Protein Pairing This protein-centred combination uses mycoprotein fromage parcel, quinoa wafer and fennel slaw to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	100 g Mycoprotein Fromage Parcel 30 g Quinoa Wafer 80 g Fennel Slaw 135 g Mycoprotein Fromage Parcel 40 g Quinoa Wafer 105 g Fennel Slaw 165 g Mycoprotein Fromage Parcel 50 g Quinoa Wafer 135 g Fennel 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	Lemon Mackerel with Buckwheat & PumpkinOmega-3 Protein This protein-centred combination uses lemon mackerel, buckwheat and pumpkin to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	135 g Lemon Mackerel 170 g cooked Buckwheat 120 g Pumpkin 7 g olive oil 180 g Lemon Mackerel 230 g cooked Buckwheat 160 g Pumpkin 9 g olive oil 225 g Lemon Mackerel 285 g cooked Buckwheat 200 g Pumpkin 12 g olive oil	~435 kcal~575 kcal~710 kcal P: 39g52g64g \| C: 40g53g66g \| F: 13g17g21g
B	Egg-White Puy Lentil Slice with Red Quinoa Gratin & Basil AubergineComplementary Protein This protein-centred combination uses egg-white puy lentil slice, red quinoa gratin and basil aubergine to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	230 g Egg-White Puy Lentil Slice 180 g cooked Red Quinoa Gratin 120 g Basil Aubergine 5 g olive oil 310 g Egg-White Puy Lentil Slice 240 g cooked Red Quinoa Gratin 160 g Basil Aubergine 7 g olive oil 385 g Egg-White Puy Lentil Slice 300 g cooked Red Quinoa Gratin 200 g Basil Aubergine 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