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	Tenderstem Frittata with Sardine & Freekeh RollOmega-3 Protein This protein-centred combination uses tenderstem, sardine and freekeh roll to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	150 g egg whites 55 g Sardine 55 g Freekeh Roll 80 g Tenderstem 4 g olive oil 200 g egg whites 75 g Sardine 75 g Freekeh Roll 105 g Tenderstem 5 g olive oil 250 g egg whites 90 g Sardine 90 g Freekeh Roll 135 g Tenderstem 7 g olive oil	~380 kcal~510 kcal~640 kcal P: 34g46g57g \| C: 36g48g60g \| F: 11g15g19g
B	Plain Protein Yoghurt with Teff Puffs & BlackberryDairy Protein Matrix This protein-centred combination uses plain protein yoghurt, teff puffs and blackberry to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	200 g Plain Protein Yoghurt 5 g whey isolate 30 g Teff Puffs 70 g Blackberry 15 g mixed seeds 270 g Plain Protein Yoghurt 7 g whey isolate 40 g Teff Puffs 95 g Blackberry 20 g mixed seeds 335 g Plain Protein Yoghurt 8 g whey isolate 50 g Teff Puffs 115 g Blackberry 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	Anise John Dory with Lupin Couscous & Pumpkin WedgesPlant Protein Pairing This protein-centred combination uses anise john dory, lupin couscous and pumpkin wedges to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	150 g Anise John Dory 190 g cooked Lupin Couscous 100 g Pumpkin Wedges 9 g olive oil 200 g Anise John Dory 255 g cooked Lupin Couscous 135 g Pumpkin Wedges 12 g olive oil 250 g Anise John Dory 315 g cooked Lupin Couscous 165 g Pumpkin Wedges 15 g olive oil	~480 kcal~645 kcal~810 kcal P: 44g59g73g \| C: 45g60g75g \| F: 14g19g24g
B	Chestnut Chickpea Loaf with Corn Quinoa & Tarragon LeekPlant Protein Pairing This protein-centred combination uses chestnut chickpea loaf, corn quinoa and tarragon leek to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	180 g Chestnut Chickpea Loaf 160 g cooked Corn Quinoa 100 g Tarragon Leek 4 g olive oil 240 g Chestnut Chickpea Loaf 215 g cooked Corn Quinoa 135 g Tarragon Leek 5 g olive oil 300 g Chestnut Chickpea Loaf 265 g cooked Corn Quinoa 165 g Tarragon Leek 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	Vanilla Quark with Pomegranate & SesameDairy Protein Matrix This protein-centred combination uses vanilla quark, pomegranate and sesame to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	170 g Vanilla Quark 4 g whey isolate 70 g Pomegranate 8 g Sesame 15 g plain oatcake 230 g Vanilla Quark 5 g whey isolate 95 g Pomegranate 11 g Sesame 20 g plain oatcake 285 g Vanilla Quark 7 g whey isolate 115 g Pomegranate 13 g Sesame 25 g plain oatcake	~230 kcal~305 kcal~380 kcal P: 21g28g35g \| C: 21g28g35g \| F: 7g9g11g
B	Mackerel Quark Parcel with Spelt Cracker & Radish SliceOmega-3 Protein This protein-centred combination uses mackerel quark parcel, spelt cracker and radish slice to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	100 g Mackerel Quark Parcel 30 g Spelt Cracker 80 g Radish Slice 135 g Mackerel Quark Parcel 40 g Spelt Cracker 105 g Radish Slice 165 g Mackerel Quark Parcel 50 g Spelt Cracker 135 g Radish Slice	~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	Coriander Red Mullet with Flageolet Mash & Turnip GreenProtein Distribution This protein-centred combination uses coriander red mullet, flageolet mash and turnip green to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	135 g Coriander Red Mullet 170 g cooked Flageolet Mash 120 g Turnip Green 7 g olive oil 180 g Coriander Red Mullet 230 g cooked Flageolet Mash 160 g Turnip Green 9 g olive oil 225 g Coriander Red Mullet 285 g cooked Flageolet Mash 200 g Turnip Green 12 g olive oil	~435 kcal~575 kcal~710 kcal P: 39g52g64g \| C: 40g53g66g \| F: 13g17g21g
B	Ricotta–Split Pea Cakes with Sorghum Polenta & Chervil BroccoliComplementary Protein This protein-centred combination uses ricotta–split pea cakes, sorghum polenta and chervil broccoli to distribute a clearly portioned protein dose while retaining carbohydrate and produce for a balanced training meal.	230 g Ricotta–Split Pea Cakes 180 g cooked Sorghum Polenta 120 g Chervil Broccoli 5 g olive oil 310 g Ricotta–Split Pea Cakes 240 g cooked Sorghum Polenta 160 g Chervil Broccoli 7 g olive oil 385 g Ricotta–Split Pea Cakes 300 g cooked Sorghum Polenta 200 g Chervil Broccoli 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