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	Sorrel Frittata with Hake & Wholemeal PittaComplete Protein This protein-centred combination uses sorrel, hake and wholemeal pitta to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	150 g egg whites 55 g Hake 55 g Wholemeal Pitta 80 g Sorrel 4 g olive oil 200 g egg whites 75 g Hake 75 g Wholemeal Pitta 105 g Sorrel 5 g olive oil 250 g egg whites 90 g Hake 90 g Wholemeal Pitta 135 g Sorrel 7 g olive oil	~380 kcal~510 kcal~640 kcal P: 34g46g57g \| C: 36g48g60g \| F: 11g15g19g
B	Lemon Quark with Pea Crisp & Sour CherryDairy Protein Matrix This protein-centred combination uses lemon quark, pea crisp and sour cherry to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	200 g Lemon Quark 5 g whey isolate 30 g Pea Crisp 70 g Sour Cherry 15 g mixed seeds 270 g Lemon Quark 7 g whey isolate 40 g Pea Crisp 95 g Sour Cherry 20 g mixed seeds 335 g Lemon Quark 8 g whey isolate 50 g Pea Crisp 115 g Sour Cherry 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	Mint Beef Fillet with Amaranth & WatercressProtein Distribution This protein-centred combination uses mint beef fillet, amaranth and watercress to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	150 g Mint Beef Fillet 190 g cooked Amaranth 100 g Watercress 9 g olive oil 200 g Mint Beef Fillet 255 g cooked Amaranth 135 g Watercress 12 g olive oil 250 g Mint Beef Fillet 315 g cooked Amaranth 165 g Watercress 15 g olive oil	~480 kcal~645 kcal~810 kcal P: 44g59g73g \| C: 45g60g75g \| F: 14g19g24g
B	Flageolet Lupin Fritter with Pearl Couscous & Lovage AsparagusPlant Protein Pairing This protein-centred combination uses flageolet lupin fritter, pearl couscous and lovage asparagus to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	180 g Flageolet Lupin Fritter 160 g cooked Pearl Couscous 100 g Lovage Asparagus 4 g olive oil 240 g Flageolet Lupin Fritter 215 g cooked Pearl Couscous 135 g Lovage Asparagus 5 g olive oil 300 g Flageolet Lupin Fritter 265 g cooked Pearl Couscous 165 g Lovage Asparagus 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	Goat Skyr with Gooseberry & Flax CrispALA-Rich Protein Pair This protein-centred combination uses goat skyr, gooseberry and flax crisp to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	170 g Goat Skyr 4 g whey isolate 70 g Gooseberry 8 g Flax Crisp 15 g plain oatcake 230 g Goat Skyr 5 g whey isolate 95 g Gooseberry 11 g Flax Crisp 20 g plain oatcake 285 g Goat Skyr 7 g whey isolate 115 g Gooseberry 13 g Flax Crisp 25 g plain oatcake	~230 kcal~305 kcal~380 kcal P: 21g28g35g \| C: 21g28g35g \| F: 7g9g11g
B	Pollock Labneh Cup with Quinoa Wafer & Spinach LeafProtein Distribution This protein-centred combination uses pollock labneh cup, quinoa wafer and spinach leaf to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	100 g Pollock Labneh Cup 30 g Quinoa Wafer 80 g Spinach Leaf 135 g Pollock Labneh Cup 40 g Quinoa Wafer 105 g Spinach Leaf 165 g Pollock Labneh Cup 50 g Quinoa Wafer 135 g Spinach 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	Lovage Pollock with Puy Lentils & ArtichokeProtein Distribution This protein-centred combination uses lovage pollock, puy lentils and artichoke to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	135 g Lovage Pollock 170 g cooked Puy Lentils 120 g Artichoke 7 g olive oil 180 g Lovage Pollock 230 g cooked Puy Lentils 160 g Artichoke 9 g olive oil 225 g Lovage Pollock 285 g cooked Puy Lentils 200 g Artichoke 12 g olive oil	~435 kcal~575 kcal~710 kcal P: 39g52g64g \| C: 40g53g66g \| F: 13g17g21g
B	Labneh–Cannellini Loaf with Pearl Couscous Bake & Basil TurnipComplementary Protein This protein-centred combination uses labneh–cannellini loaf, pearl couscous bake and basil turnip to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	230 g Labneh–Cannellini Loaf 180 g cooked Pearl Couscous Bake 120 g Basil Turnip 5 g olive oil 310 g Labneh–Cannellini Loaf 240 g cooked Pearl Couscous Bake 160 g Basil Turnip 7 g olive oil 385 g Labneh–Cannellini Loaf 300 g cooked Pearl Couscous Bake 200 g Basil Turnip 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