Sports Nutrition
TrainersEye · MMSx Authority
◈ Performance ◆ Clinical Guidelines ◎ Athlete Portal
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Instructions: Select ONE option per meal. This endurance phase focuses on post-long-run recovery, maximizing angiogenesis (new blood vessel formation) and repairing micro-tears in connective tissue. It leverages high antioxidants, unique complex carbohydrates, and moderate fats to rebuild cellular membranes damaged during prolonged impact.  |  Hydration: Consume 4–6 litres of fluid daily. Include tart cherry juice or electrolyte-infused water to actively manage Delayed Onset Muscle Soreness (DOMS).  |  Fats: Focus strictly on Omega-3 and monounsaturated fats (seeds, kefir, specific nuts) to lower exercise-induced inflammation while maintaining insulin sensitivity.
🌅 Meal 1 — Morning Capillary & Endothelial Support 7:00 – 8:30 AM
# Meal Option & Ingredients Quantity Macros & Calories
A Semolina Sheera-Free Upma with PeasRace Week Start Semolina upma with peas and carrot, low in fibre and quick to clear. 1.5 cups Upma 2 cups Upma 2.5 cups Upma ~370 kcal~500 kcal~625 kcal
P: 23g31g39g  |  C: 52g69g86g  |  F: 8g11g14g
B White Toast with Peanut Butter & BananaSimple Fuel White toast with a thin layer of peanut butter and sliced banana. 2 slices
1 Banana 3 slices
1 Banana 4 slices
2 Bananas 		~375 kcal~505 kcal~630 kcal
P: 22g29g36g  |  C: 54g72g90g  |  F: 8g11g14g
☀️ Meal 2 — Mid-Day Red Blood Cell Synthesis 12:30 – 2:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Turkey & Couscous Bowl with ApricotMidday Anchor Sliced turkey over couscous with chopped dried apricot and parsley. 110g Turkey
1.5 cups Couscous 145g Turkey
2 cups Couscous 180g Turkey
2.5 cups Couscous 		~475 kcal~640 kcal~800 kcal
P: 30g40g50g  |  C: 66g88g110g  |  F: 10g14g18g
B Curd Rice with Pomegranate & GingerGentle Anchor Soft-cooked rice folded through curd with grated ginger and pomegranate, very easy on the gut during heavy weeks. 2 cups Curd Rice 2.5 cups Curd Rice 3 cups Curd Rice ~480 kcal~640 kcal~805 kcal
P: 28g38g47g  |  C: 69g91g114g  |  F: 10g14g18g
⚡ Meal 3 — Afternoon Rapid Resynthesis 4:30 – 5:30 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Banana with Salted AlmondPotassium Pair Ripe banana with lightly salted almonds, replacing potassium and sodium together. 1 Banana
15g Almond 2 Bananas
20g Almond 2 Bananas
25g Almond 		~220 kcal~300 kcal~375 kcal
P: 14g19g24g  |  C: 30g40g50g  |  F: 5g7g9g
B Coconut Water with Jaggery ChikkiNatural Electrolyte Fresh coconut water taken with a small piece of jaggery and peanut chikki. 1 glass
20g Chikki 1.5 glasses
28g Chikki 2 glasses
36g Chikki 		~225 kcal~300 kcal~375 kcal
P: 13g17g21g  |  C: 32g42g53g  |  F: 5g7g9g
🌙 Meal 4 — Nocturnal Tendon Repair & Hydration 7:30 – 9:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Chicken Pasta Bake with Green BeansRecovery Evening Wholewheat pasta baked with shredded chicken, tomato and a little cheese, with green beans. 1.5 cups Bake
1 cup Beans 2 cups Bake
1.5 cups Beans 2.5 cups Bake
2 cups Beans 		~415 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 58g77g96g  |  F: 9g12g15g
B Wheat Halwa-Free Milk DaliaOvernight Refill Cracked wheat cooked slowly in milk with dates and a scrape of nutmeg before sleep. 1.5 cups Milk Dalia 2 cups Milk Dalia 2.5 cups Milk Dalia ~415 kcal~560 kcal~700 kcal
P: 24g33g41g  |  C: 60g80g100g  |  F: 9g12g15g
Daily Total (approx.)
~2000kcal
~150gProtein
~240gCarbs
~50gFat

Performance Integration: This specialized endurance protocol focuses on post-long-run recovery, maximizing angiogenesis (new blood vessel formation), and repairing micro-tears in connective tissue. High antioxidants and complex carbohydrates actively reverse the severe catabolism experienced during ultra-distance exertion.

Nutraceutical Support: Supplementation with a tart cherry extract or high-dose Vitamin C is recommended post-run to manage DOMS. Hydration with proper sodium-potassium ratios must be maintained throughout the 24-hour recovery window.

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. Always consult your sports physician, registered dietitian, or principal investigator before executing structured macro-cycling programs.